With a Partner
5 Rounds
20 DB Push Press
30 Calorie Row
40 DB Step Ups, 20″
MCx; 50/35
MAx: 35/20
MVx: 25/15, 20 cals, 20 step ups
GOALS + GUIDANCE: Share the reps for every movement. The db push press is with two dumbbells. Choose a weight that gets heavy around rep seven and you can […]
GOALS + GUIDANCE: Start your first working set of deads at 75% and build for the remaining two sets. Record your weights)
AMRAP 15
15/12 Cal Bike
15 Toes to Bar
Rest 1 Minute
MAx: 12/9 cals, knee […]
12.15-12.21.2025
EMOM 20
1 – 15/12 Cal Bike
2 – 18 DB Step Ups, 20″
3 – 21 Eye-Height KB Swings
4 – Plank
MCx 50/35, 53/35
MAx: 12/9 cals, 35/20, 35/26
MVx; 9/6 cals, 15 step ups 25/15, 18 swings 26/18
GOALS + GUIDANCE: Push for a strong but sustainable pace on the bike, […]
With a Partner
2 Rounds
1 Mile Run
50 Burpees
30 Clean+Jerks
10 Strict Pull Ups
MCx: 185/135
MAx: banded, 135/95
MVx: 800m, 40 burp, 20 c+j 95/65, 20 ring rows
GG: You and your partner will alternate doing 400 meter runs until you’ve accumulated 1 mile as a team (2 x 400m each). Then, partition the burpees […]