5 Rounds
18/15 Calorie Bike
12 DB Hang Cleans
Rest 2 Minutes
MCx: 50/35
MAx: 15/12 cals, 35/20
MVx: 12/9 cals, 9 reps 25/15
GOALS + GUIDANCE: Push hard on the bike to spike your heart rate (:60-:75 at most), then transition quickly to unbroken dumbbell hang cleans. Choose a weight that challenges you but allows […]
With a Partner
2001 Meter Run
11 Box Jumps
11 Thrusters
11 Chest to Bar Pull Ups
11 Power Cleans
11 Burpees
11 Kettlebell Swings
11 Toes to Bar
11 Deadlifts
11 Jerks
2001 Meter Run
MCx: 24″, 135/95, 70/53
MAx: 20″, 115/75, pull ups, 53/35, knee or pike up
MVx; step up 24/20, 75/55, ring rows, in+outs, 35/26, lege lifts
GOALS […]
50-40-30-20-10 Lunges
150 Meter Suitcase Carry
MCx; 53/35
MAx: 35/26
MVx: 26/18, start at 40 reps
GOALS + […]
10 x on the 2 Minute
20/15 Cal Row + 10 HR Push Ups
MAx: 15/12 cals, knee hr push ups
MVx: 12/9 cals, push ups to abmat
GOALS + GUIDANCE: Try not to be a “cry baby” after this one! In :60 or less, complete the calorie row, and in about […]
3 Rounds
10 Banded Face Pulls
10 Banded Lat Pull Down
10 PVC Deadbugs
10 PVC Sumo Good Mornings
10 PVC Sumo Squats