5 Rounds
15 DB Power Clean
12 Toes to Bar
9 Burpees Over DB
Rest 1 Minute
MCx: 50/35
MAx: 35/20, knee up, burpees
MVx: 25/15, leg lift, in+outs
GOALS + GUIDANCE: With 2 dumbbells, complete the power cleans unbroken for the first few rounds, then you may have to break them into 10 and 5 reps. Start the toes to bar […]
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. […]
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%.