4 Rounds
50/400 Meter Row
40 DB Snatch
30 Box Jumps
MCx: 50/35, 24/20
MAx: 35/20, step 24″
MVx: 735/300m, 30 reps 25/15, 20 step 20″
GOALS + GUIDANCE: Complete the row in two minutes or less. Row at a steady, consistent pace and do not redline the first round. Find a steady pace […]
GOALS + GUIDANCE: Start the first working set of 5 reps at slightly more weight than you did last time, then maintain the remaining 2 sets. Take at least 2-2:30 minutes or rest, to give your body ample time to recover.)
GOALS + GUIDANCE: Start your first working set of 6 at 80% of your 1 rep max, and build in weight for the remaining two sets)
3 Rounds
25 Sit Ups
20 Meter Suitcase Carry (L)
25 Sit Ups
20 Meter […]
7 Rounds
15/12 Cal Bike
15 Russian KB Swings
:60 Plank
MCx: 70/53
MAx: 12/9 cals, 53/35
MVx: 9/6 cals, 35/26
GOALS + GUIDANCE: We LOVE a plank! Hold at least 60 rpms on the bike to complete 15/12 calories in one minute or less. For the fifteen kb swings, focus on squeezing your […]
GOALS + GUIDANCE: Take the barbell from the rack and start your first working set of 6 at 80% of your 1 rep max, and maintain weight remaining two sets. )
10-9-8-7-6-5-4-3-2-1
Strict Pull Ups
DB Push […]