4 x on the 2:30
20/15 Cal Row
10 Power Cleans
Burpee Over Bar in remaining time
*no rest between sets
MCx: 95/65
MAx: 15/12 cals, 75/55, regular burpees
MVx: 12/9 cals, 55/35, in+outs
GOALS + GUIDANCE: Push your pace on the […]
AMRAP 30
15/12 Cal Bike
5 Bar Muscle Ups
200m Run
Rest 1 Min
MAx: 12/9 cals, chest to bars
MVx: 9/6 cals, strict pull ups or seated ring rows, 100m run
GOALS + GUIDANCE: Push your pace on the bike to finish the calories in :60 or less. Chip away at the 5 bar muscle ups, completing […]
6 x 0:20 Max Rep Squats
Recover 1:40 on the bike
GOALS + GUIDANCE: Yup, do as many body weight squats (target 20) as you possibly can in :20 and recover by biking.
EMOM 15
Min 1: Farmer’s Carry
Min 2: Walking Lunges
Min 3: DB Cleans
Min 4: Ring Rows […]
In a Team of 2
60-50-40-30-20-10
Calorie Row
Hang Power Snatch
Toes to Bar
MCx: 95/65
MAx: 75/55, knee up
MVx: 50-40-30-20-10-5 cals/reps, 55/35, leg lifts
GOALS + GUIDANCE: Break up the cals/reps anyhow, anyway! The hang snatch should feel light. Target 30 min (32 min cap).
Weighted Deadbugs
3 x 10, heavy
6 x on the 2:30
3 Reps at 80%
2 Rounds
25 Deadlift @ 225/155lb
25 Push Ups
25 Wall Ball @ 20/14 lbs
25 Box Jumps @ 24/20″, Step Down
MCx: 225/155, 20/14, 24/20″
MAx: 185/135, 15 push ups, 14/10, step 24″
MVx: 15 reps, 155/105, knee push up, 10/6, step […]
6×4, across at 80%
Rest 2 Min between sets