5 Rounds
3 Cleans
200 Meter Run
20 DB Snatch
Rest 2 Minutes
MCx: 225/155, 50/35
MAx: 165/115, 35/20
MVx: 115/75, 150m, 25/15
GOALS + GUIDANCE: Choose a weight for the cleans that is so heavy you have to do single reps, however you never lose your form. Run the 200 meters in around 60 seconds then […]
AMRAP 10
9/6 Calorie Bike
30 Double Unders
[…]
8 Rounds
6 Jerks
6 DB Pull Ups
Rest 2 Minute
MCx; 185/125, 25/15
MAx: 135/85, no weight or less weight
MVx: 75/55, band or ring rows
GG: Heavy Day! Yes, treat this workout like it’s a lifting day. Don’t worry about your interval time, focus on how much weight you can press overhead (you may […]
With a Partner
3 Rounds
1000/800 Meter Row
50 Burpees
50 Box Jumps
800 Meter Run
MCx: 24/20
MAx: 800/600m, 24″ step ups
MVx: 600/400m, 30 reps, in+outs, 20″ step ups
GOALS + GUIDANCE: Divide the meters and reps anyway you’d like. Find a moderately steady pace to maintain from the very beginning of the workout. Complete […]