EMOM 20
Min 1: 50 Double Unders
Min 2: 15 Push ups
Min 3: Max Wall Balls
Min 4: Rest
MCx: 20/14
MAx: 15 attempts, 10 push ups, 14/10
MVx: 60 singles, 10 knee push, 10/6
GOALS + GUIDANCE: Complete the jump rope right at the end of the minute. Do the push ups unbroken for as long as […]
AMRAP 35
250/200 Meter Row
10 Box Jumps, 20″
5 Hang Power Snatch
MCx: 115/75
MAx: step up 24″, 75/55
MVx: 200/150m, step up 20″, 55/35
GOALS + GUIDANCE: Partner 1 will complete one full round of the workout while partner 2 rests. Once Partner 1 is done, partners will switch. Target 15 rounds as a team.
3 Rounds
14 Double KB Front Rack Lunges
21 Eye-Height KB Swings
28 […]
5 Rounds
5-4-3
Front Squats
Strict Pull Ups
Rest 1 Min between Rounds
MCx: 135/95
MAx: 115/75, band
MVx: 75/55, 10-8-6 ring rows
GOALS + GUIDANCE: Complete the couplet of 5-4-3 front squats and strict pull ups (alternate between the two). Your goal is to finish in sub 3 minutes. Take 1 minute of rest before the next round. Record your total time. […]
AMRAP 15
5 Strict Ring Dips
10 Devil’s Press
200m Run
MCx: 50/35
MAx: band, 35/20
MVx: bench/box, 7 devil’s press 225/15, 150m
GOALS + GUIDANCE: Do the ring dips unbroken (band) for as long as possible. Choose a weight for the devil’s press that you can rock out for 5 reps before taking a break. Spend about […]
7 Rounds
15/12 Cal Bike
3 Barbell Complex
MCx: 155/105
MAx: 12/9 cals, 115/75
MVx: 9/6 cals, 75/55
GOALS + GUIDANCE: The calorie bike will take :60 or less, then do 3 of the following complex: 1 deadlift + 1 power clean + 1 hang power clean. Choose a heavier weight for the complex, while sitll maintaining great technique. Target […]
5-5-5-5-5
rest 2:00 b/w sets
*building to a heavy set of 5
GOALS + GUIDANCE: Start your first working set at 6/10 effort and build by .5-1.0 effor. Record every set.
7 x on the 2 Minute
10 Step ups, 20″
35 Double Unders
MCx: 50/35
MAx: 35/20, 12 attempts
MVx: 25/15, […]
3-3-3-3-3
building
rest 2 minutes b/w sets
GOALS + GUIDANCE: No bouncing on the ground, you must come to a deadstop between reps. Take 2 minutes between sets. Build from a 7/10 effort or 70%.