5 Rounds
15/12 Cal Bike
10 Jerks
50 Double Unders
15 Russian KB Swings
MCx: 165/115, 70/53
MAx: 12/9 cals, 125/85,15 attempts, 53/35
MVx: 9/6 cals, 95/65, 60 singles, 35/26
GOALS + GUIDANCE: Complete the calorie bike in :60 or less. Choose a weight for the jerks you can do unbroken for round one, and […]
11.03-11.09.2025
4 Rounds
20 Dumbbell Snatches
20′ Overhead Walking Lunge
20 Dumbbell Step Ups, 20″
20 Single-Leg V-Ups
MCx: 50/35
MAx; 35/20
MVx: 25/15, front rack lunges, 1-leg tuck ups
GOALS + GUIDANCE: Find a steady pace you can maintain for all four rounds. Do the snatches unbroken(alternating arms), and use that same dumbbell […]
5x on the 6 minute
400 Meter Run
500 Meter Row
1 Round of “DT”
MCx: 155/105
MAx: 300m run, 400m row, 125/85
MVx: 200m run, 300m row, 75/55 (9-6-3 reps)
GOALS + GUIDANCE: On the 6 minute, complete the run, row, and 1 round of “DT” (12 deadlifts, 9 hang power cleans, 6 push jerks), […]