4 Rounds for Quality
5 Chin Ups
10 […]

AMRAP 25
6/6 DB Hang Snatch
12 DB Goblet Lunges
18/15 Cal Bike
24 Sit Ups

MCx: 50/35
MAx: 35/20, 15/12 cals
MVx: 25/15, goblet squats or no weight lunges, 12/9 cals

GOALS + GUIDANCE: Find a steady and consistent pace for 25 minutes, and hold onto it! Choose a dumbbell weight […]

On the 5 Minute for 40 Minutes
20/15 Cal Row
50 Meter Farmer Carry
20 Wall Balls
10 Burpee Broad Jumps

MCx: 70/53, 20/14
MAx: 18/12 cals, 53/35, 14/10
MVx: 15/10 cal row, 35/26, 15 wb 10/6, in+outs

GOALS + GUIDANCE: Every five minutes you will complete ALL of the movement listed above before the […]

6 Rounds
16 DB Suitcase Lunges
12 Power Cleans
200 Meter Run

MCx: 50/35, 165/115
MAx: 35/20, 115/75
MVx: goblet squats 25/15, 75/55 cleans, 100m run

GOALS + GUIDANCE: Using two dumbbells (held by your sides) complete sixteen total lunges, alternating legs. The power cleans are with a barbell. Choose a weight where […]