9 x on the 2 Minute
5 Shuttle Runs
5 Deadlifts
5 Burpee Over Bar
MCx: 225/155
MAx: 185/135
MVx: 3 shuttles, 135/95, in+outs
GOALS + GUIDANCE: Move at a 9/10 effort on all 3 movements, to complete each round in :45. The shuttle will take :15-:20, scale to 3 lengths if it’ll take longer. The deadlifts are heavy and unbroken, and […]
GOALS + GUIDANCE: Start at 55-60% of your 1 rep max, and ideally build in weight as long as your form and range or motion look good. Coaches will have you lift every 2 minutes. Record your final weight.)
3 […]
03.09-03.15.2026
4 x AMRAP 5
400 Meter Run
18/15 Cal Bike
Max Cal Row
Rest 2:00 b/w Sets
MAx: 300m, 15/12 cals
MVx: 200m, 12/9 cals
GOALS + GUIDANCE: In the 5 minute period, run 400 meters in 2:00 or less, bike the designated calories in :90 or less, and in the remaining :90 row as many calories as possible. Target 80-85% effort, […]
5 Rounds
50 Double Unders
20 Sit ups
10 Clean + Jerks
5 Bar Muscle Ups
MCx: 135/95
MAx: 15 attempts, 115/75, 5 chest to bars
MVx: 75 singles, 75/55, 5 strict (band) or 10 ring rows
GOALS + GUIDANCE: Complete the dubs in :60 or less, then catch your breath on the sit ups, moving at a moderate pace (:30). Strategically do […]