4 Rounds
20 Dumbbell Snatches
20′ Overhead Walking Lunge
20 Dumbbell Step Ups, 20″
20 Single-Leg V-Ups
MCx: 50/35
MAx; 35/20
MVx: 25/15, front rack lunges, 1-leg tuck ups
GOALS + GUIDANCE: Find a steady pace you can maintain for all four rounds. Do the snatches unbroken(alternating arms), and use that same dumbbell […]
5x on the 6 minute
400 Meter Run
500 Meter Row
1 Round of “DT”
MCx: 155/105
MAx: 300m run, 400m row, 125/85
MVx: 200m run, 300m row, 75/55 (9-6-3 reps)
GOALS + GUIDANCE: On the 6 minute, complete the run, row, and 1 round of “DT” (12 deadlifts, 9 hang power cleans, 6 push jerks), […]
3 x 8/8, build
GOALS + GUIDANCE: Holding a dumbbell in each hand, move slowly through 8 reps on one leg, then 8 reps on the other. Take 2 minutes between sets, ideally increasing your dumbbell weight each round.
3 x 8/8, build
*half body off of bench
GOALS + GUIDANCE: Holding a dumbbell on one side, with that same side half way off the bench, do 8 presses the switch sides. This half on/half off position creates a HUGE demand on your working side arm/leg, and opposite […]