– 500m Row
Three Rounds
– 10 Prone Position Shoulder Pass Throughs
– 1:00 Weighted Good Morning Hold
– 5 Lunges (each)
– 10 Situps
– 15 KB Swings
21-15-9 Reps For Time:
– Power Snatch (95#/65#)
– Barbell Burpee
Scale:
21-15-9 Reps For Time
– OH KB Swing (24kg/16kg)
– Burpee
Three Rounds
– 25m Inch Worm
– 25m High Kick
– 25m Fanny Kicker
– 200m Run
Start Part B twenty minutes after starting part A. Warmup deadlift after run.
Weight Ladder
– Deadlift
Start at 225lbs for men and 145lbs for women. Lift every 30 seconds. Men add 10lbs and women add 5lbs.
Deadlift in opposite order of finish.
Scaling: Aim for a minimum of 10 attempts before getting close to your max.
RxPlus:
– 275#/175#
Two Rounds
– 1:00 Jump Rope
– 10 Band Pulls (Front/Overhead/Behind/Pass Through/Press)
– 5 x Inch Worm w/ 10 Second RKC Plank Hold
– 10 Overhead Squats
– 10 Burpees
Five Rounds
– 1 Rope Climb
– 25m Heavy Sled Push (low)
– 25m Heavy Sled Push (high)
– 25m Heavy Single KB Front Rack Carry (each)
– 25m Heavy Single KB Suitcase Carry (each)
– 400m Run
– 5 Lunges (each)
– 10 Situps
– 15 Kettlebell Swings
– 5 Pullups
– 10 Pushups
– 15 Air Squats
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post Tabata score for each exercise as Reps and total those for final score as Total Reps.
E.G., 10, 22, 9, 15, 15 = 71
– 500m Row
Band Pulls
– 10 Pass Through
– 10 Front
– 10 Overhead
– 10 Behind
– 10 Press
– 5 Down and Up
– 5 Shrugs
– 5 High Elbows
– 5 Muscle Cleans
– 5 Front Squats
– 5 Squat Drops
– 5 Full Cleans
EMOM – 7:00
– 1 Clean and Jerk
Score: Total Reps
Five Rounds For Time
– 6 Deadlift (225#/145#)
– 4 Handstand Pushup
– 400m Run
Two Rounds
– 1:00 Couch Stretch (each)
– 1:00 Piriformis Stretch (each)
– 10 Pushups
– 10 Ring Rows
– 5 Pullups
– 10 Pushups
– 15 Air Squats
EMOM – 7:00
– 2 Back Squats @ 80% of 1 Rep
Score: Complete rounds plus weight
Ladder – 7:00
– Wall Ball
– Burpee
– 2:00 Row
– 1:00 Jump Rope
– 10 Plank Lunges
– 10 Plank Samsons
– 10 Wall Ball w/ 3 second pause at the bottom
Back Squat Warmup
For Time:
– 30 Push Press (95#/65#)
– 50 Double Under
– 30 Wall Ball
– 50 Double Under
– 30 Wall Ball
– 50 Double Under
– 30 Push Press (95#/65#)
Three Rounds
– 1:00 Right Plank
– 1:00 Left Plank
– :30 Rest
Two Rounds:
– 50 Jump Rope
– 5 Inch Worms
– 5 Plank Lunges
– 5 Plank Samsons
– 5 Lunges (each)
– 10 Situps
– 15 Kettlebell Swings
Six Rounds w/ 1:00 Rest
– 10 Russian KB Swings (32kg/24kg)
– 10 Burpees
– 200m Run
Six Rounds w/ 1:00 Rest
– 10 Power Cleans (115#/75#)
– 5 Burpee Box Jumps (24″/20″)
– 200m Run
RxPlus:
– 135#/85#
– 400m Run
Three Rounds
– 5 Band Pulls (front/overhead/back/passthrough/press)
– 5 Squat Thrusts
– 5 One Legged Deadlifts (each)
Three Rounds
– 1:00 Dumbbell Lat/Shoulder/Tricep on Bench
– :30 Weighted Cossack Squat Hold (each)
– :30 RKC Plank Hold
Whole Bunch Of Tests. Give it your all. Make them count.
Rest 2:00 between parts.
AMRAP – 1:00
– Pullups
AMRAP – 1:00
– Air Squats
AMRAP – 1:00
– Pushups
AMRAP – 1:00
– Situps
1 to 10 Reps For Time
– Pullup
– Air Squat
– Pushup
– Situp
– 400m Run
PVC Pipe Warmup
– 10 Pass Throughs
– 10 Twists
– 10 Good Mornings
– 10 Pole Stretches
– 10 Overhead Squats
– 5 Lunges (each)
– 10 Situps
– 15 Kettlebell Swings
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here