5 x AMRAP 3
3 Power Cleans
6 Push Ups
9 Squats
Rest 1 Minute
MCx: 135/95
MAx: abmat push up, 115/75
MVx: knee abmat push ups, 75/55
GOALS + GUIDANCE: Choose a weight for the cleans that you can do for 3 reps unbroken, every round. As soon as you drop the bar, […]
800-600-400 Meter Run
150-125-100 Double Unders
100-75-50 Sit Ups
MAx: 600-400-200m, 50-30-20 attempts
MVx: 400-300-200m, 200-150-100 singles, 75-50-25 sit ups
GOALS + GUIDANCE: Push the pace on the runs to keep the intensity high but save enough to stay consistent on the double unders. Break up the double unders early if needed to keep […]
5 x AMRAP 3
500/400 Meter Row
Max Box Jump Overs, 20″
Rest 1 Minute
MAx: 400/350m, step overs
MVx: 375/300m, step ups
GOALS […]
09.22-09.28.2025
3 Rounds
15/12 Calorie Bike
20 Burpees
15/12 Calorie Bike
20 Ring Rows
15/12 Calorie Bike
20 KB Swings
15/12 Calorie Bike
20 Russian Twists w/Plate
MCx: 53/35, 45/25
MAx: 12/9 cals, 35/26, 25/15
MVx: 9/6 cals, in+outs, 26/18, 15/10
GOALS + GUIDANCE: Keep your bike pace consistent, completing the calories in around :60-:75 so you can attack the movements off […]
5 x on the 4 Minute
400 Meter Run
9-15-21-27-33 Thrusters
MCx: 95/65
MAx: 300m, 75/55
MVx: 200m, 55/35
GOALS + GUIDANCE: Run four hundred meters in about two minutes, then in the remaining time, complete 9 thrusters unbroken. Rest until the 4 minute mark. You’ll then do the same run, however you’ll […]
Clean Complex
10 x on the :90
Hang Clean + Power Clean
GOALS + GUIDANCE: Today is about mechanics/technique, if they’re spot on – add weight! If one movement needs work, stay at the same weight and practice! You’ll have 15 minutes to build to a heavy complex. […]