10 Rounds
100 Meter Run
2 Power Cleans
30 Double Unders
MCx: 225/155
MAx: 165/115, 10 attempts
MVx: 115/75, 40 singles
GOALS + GUIDANCE: We love a 10 rounder! Run the 100 meters in :30 or less. Choose a weight for the power cleans that is HEAVY! A weight that you’re forced to take a breath […]
AMRAP 20
250/200 Meter Row or Run
1 Minute Plank
GOALS + GUIDANCE: Row or Run the 250/200’s in :60 or less. Then, hold a plank (elbows or hands, no side planks) for 1 minute to “recover.” Target 8-10 rounds
3 x 6/6, across
GOALS + GUIDANCE: Hold a dumbbell at chest height and take controlled steps to the side, keeping your chest tall and knee tracking over your toes. Do 6 reps on one side then the other. Choose a weight that challenges your legs and glutes by the […]
10 x on the :90
1 Clean Pull
1 Hang Power Clean
1 Power Clean
*building
GOALS + GUIDANCE: A weightlifting complex is a great opportunity to dial in your form and technique. The clean pull is to focus on straight arms and […]
3 x 12, across
GOALS + GUIDANCE: Target your finishing weight from last time we did these.The goal is to feel a strong glute contraction and keep the reps smooth and unbroken.
3 Rounds
15 DB Thrusters
12 Pull Ups
9 […]