3 x 10/10, build
GOALS + GUIDANCE: Holding a dumbbell in each hand, move slowly through 10 reps on one leg, then 10 reps on the other. Take 2 minutes between sets, ideally increasing your dumbbell weight each round.
09.01-09.07.2025
AMRAP 30
With a Partner
300 Meter Run
50 Box Jumps
300 Meter Run
50 Pull Ups
300 Meter Run
50 Toes to Bar
300 Meter Run
50 Deadlifts
300 Meter Run
50 Push Press
MCx: 24/20″, 135/95
MAx: Step up 24″, 25 pull ups (band), knee or pike ups, 115/75
MVx: 200m run, 40 reps, step up […]
EMOM 40
1 – 15/12 Cal Bike
2 – 12 Burpees
3 – 15/12 Cal Row
4 – 12 KB Swings
MCx: 70/53
MAx: 12/9 cals, 9 burpees, 53/35
MVx: 9/6 cals, 9 in+outs, 35/26
GOALS + GUIDANCE: 40 minutes of a steady grind! Choose a calorie bike and calorie row that takes the full […]
AMRAP 20
40 Double Unders
4 Cleans
4 Wall Walks
MCx: 225/155
MAx: 15 attempts, 165/115, 2 ww or 4 modified
MVx: 60 singles, 115/75, 20 pull thrus or plank taps
GOALS + GUIDANCE: Each movement should be challenging but allow for a steady pace throughout the 20 minutes. Aim […]