AMRAP 30
600 Meter Run
500/400 Meter Row
MVx: 400m, 375/300m
GOALS + GUIDANCE: This is a long, steady grinder. The goal is to stay moving without long breaks. Your run should be around 2:30 – 3:00, and your row about 2:00. Target 6 rounds.
5 Rounds
20 Ground to Overhead
30 Sit Ups
20 Weighted Step Ups, 20″
MCx: 45/25 plate, 25/15 […]
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 + […]