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
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 x on the 2 Minute
2 Push Jerks
*build to a moderately heavy weight
400 Meter Run
15 Shoulder to Overhead
400 Meter Run
12 Shoulder to Overhead
400 Meter Run
9 Shoulder to Overhead
MCx: 155/105
MAx: 300m, 115/75
MVx: 200m, 75/55
GOALS + GUIDANCE: Run the 400’s in about […]
AMRAP 22
800/600 Meter Row
40 Eye-Height KB Swings
200m KB Suitcase Carry
500/400 Meter Row
20 KB Swings
100m KB Suitcase Carry
MCx: 53/35
MAx: 35/26
MVx: 600/400m, 26/18, 400/300m
GOALS + GUIDANCE: Spend less than 4 minutes on the first row, then motor through the eye-height swings in 2 sets of 20 reps to manage your grip. Use […]
6 x on the 2:30
3 Reps at 80%