RED (RX):
7 Rounds for Reps:
30 sec. Burpee Broad Jumps
30 sec. Rest
30 sec. Back Squats (115/75 lb.)
30 sec. Rest
WHITE:
7 Rounds for Reps:
30 sec. Burpee Broad Jumps
30 sec. Rest
30 sec. Back Squats (95/65 lb.)
30 sec. Rest
BLUE:
7 Rounds for Reps:
30 sec. Burpee Broad Jumps
30 sec. Rest
30 sec. Back Squats (scale weight as needed)
30 sec. Rest
RED (RX):
As far as possible in 12 minutes:
2 Shuttle Runs (20-30 m)
4 KB Swings (32/24 kg)
Add 2 Shuttles + 2 KB Swings each round
WHITE:
As far as possible in 12 minutes:
2 Shuttle Runs (20-30 m)
4 KB Swings (24/20/16 kg)
Add 2 Shuttles + 2 KB Swings each round
BLUE:
As far as possible in 12 minutes:
2 Shuttle Runs (20-30 m)
4 KB Swings
Add 2 Shuttles + 2 KB Swings each round
STRENGTH:
Squat Clean
2-4-2-4-2-4
METCON:
For Time:
100 Burpees
**CONGRATULATIONS TO THE FEW THAT MADE IT THROUGH ALL 100 DAYS 🙂
RED (RX):
For Time:
100 Wall Balls (20/14 lb.)
50 Box Jumps (30/24 in.)
100-ft. Handstand Walk
50/35 Cal. Row
WHITE:
For Time:
75 Wall Balls (20/14 lb.)
40 Box Jumps (30/24 in.)
50-ft. Handstand Walk or 100-ft Bear Crawl
40/25 Cal. Row
BLUE:
For Time:
50 Wall Balls
30 Box Jumps
100-ft. Bear Crawl
30/20 Cal. Row
RED (RX):
10 Rounds for Time:
9 Thrusters (95/65 lb.)
35 Double-unders
SCALED:
10 Rounds for Time:
9 Thrusters (65/45 lb.)
35 Single-unders
RED (RX):
3 Rounds for Time:
Row 500m
12 BW Deadlifts
21 Box Jumps (20″)
WHITE:
3 Rounds for Time:
Row 500m
12 Deadlifts, (3/4 BW)
21 Box Jumps (20″)
BLUE:
3 Rounds for Time:
Row 500m
12 Deadlifts, (1/2 BW)
21 Box Jumps (scale height)
RED (RX+):
For Time:
20 Power Cleans
30 Alt. DB Hang Power Snatches
15 Power Cleans
30 Plate OH Sit-ups (25/15 lb.)
10 Power Cleans
30 Alt. DB Hang Power Snatches
5 Power Cleans
Clean: 205/155 lb.
DB Snatch: 65/45 lb.
WHITE (RX):
For Time:
20 Power Cleans
30 Alt. DB Hang Power Snatches
15 Power Cleans
30 Plate OH Sit-ups (15/10 lb.)
10 Power Cleans
30 Alt. DB Hang Power Snatches
5 Power Cleans
Clean: 185/125 lb.
DB Snatch: 50/35 lb.
BLUE:
For Time:
20 Power Cleans
20 Alt. DB Hang Power Snatches
15 Power Cleans
20 Plate Sit-ups
10 Power Cleans
20 Alt. DB Hang Power Snatches
5 Power Cleans
RED (RX+):
15 Rounds for Time:
5 Pull-ups
10 Push-ups
15 Air Squats
WHITE (RX):
12 Rounds for Time:
5 Pull-ups
10 Push-ups
15 Air Squats
BLUE:
10 Rounds for Time:
4 Ring Rows
8 Push-ups
12 Air Squats
**Time Cap is 18 Minutes
RED (RX):
4 Rounds:
Odd min.: Run 200 m
Even min.: KB Swings (53/35 lb.)
Rest 2 min.
4 Rounds:
Odd min.: 15 Push Presses (115/75 lb.)
Even min.: Run 200 m
WHITE:
4 Rounds:
Odd min.: Run 200 m
Even min.: 12 KB Swings (44/26 lb.)
Rest 2 min.
4 Rounds:
Odd min.: 15 Push Presses (95/65 lb.)
Even min.: Run 200 m
BLUE:
4 Rounds:
Odd min.: Run 150 m
Even min.: 9 KB Swings
4 Rounds:
Odd min.: 10 Push Presses
Even min.: Run 200 m
Strength:
Back Squat
3-3-3-3-3
Optional Finisher:
Back Squat Test
**One Attempt at Max Reps of Back Squats at Body Weight
