Tabata 1
Medicine Ball Lateral Pass
*alternate sides each interval
Rest 1 Minute
Tabata 2
Medicine Ball Sit ups
Rest 1 Minute
Tabata 3
Medicine Ball Chest Pass
AMRAP 16
10 DB Step Overs, 20″
10 DB Plank Pull Thru
10 DB Hang Snatch
100′ Dumbbell Suitcase Carry
MCx: 35/25
MAx: 25/20
MVx: 15/10
GOALS + GUIDANCE: With ONE lighter dumbbell, complete the step […]
2 Rounds
20 Deadlifts
20 Chest to Bars
6 Wall Walks
Rest 1 Minute
2 Rounds
15 Deadlifts
15 Chest to Bars
4 Wall Walks
Rest 1 Minute
2 Rounds
10 Deadlifts
10 Chest to Bars
2 Wall Walks
MCx: 155/105, 185/135, 225/155
MAx: 135/95, 155/105, 185/135, pull ups (band), mod ww
MVx: 115/75, 135/95, 155/105, ring rows, db pull thrus per side
GOALS + GUIDANCE: […]
4 Rounds
10/10 Double DB Bulgarian Split Squats
Rest 0:30
10 Jumping Lunges
Rest 2:00
*across
27-21-15-9
Calorie Bike
Wall Balls
MCx: 20/14
MAx: 21-15-12-9, 14/10
MVx: 15-12-9-6, 10/6
GOALS + GUIDANCE: Complete the first calorie bike in 2:00 or less, the second in 1:30 or less, the third in :60 and last […]
AMRAP 32
1000/800m Row
40 Sit ups
20 Box Jumps
MCx: 24″
MAx: 800/600m, 20″
MVx: 600/500m, 30 sit ups, 20 step ups
GOALS + GUIDANCE: The row will take 4 minutes or less. Recover on the sit ups, and find a steady pace on the box jumps. Rounds will take round 6 minutes. Target […]
3 Rounds
400m Run
21 KB Swings
12 Pull Ups
MCx: 53/35
MAx: 35/26, 6. pull ups (band)
MVx: 300m, 26/18, ring rows
GOALS + GUIDANCE: A classic! Complete the run in about 2 minutes, then immediately pick up your kb for 21 swings straight every round. Try to keep the pull ups unbroken, or break into 7/5 or 6/6. […]