4 Sets
6/6 Step Ups with Knee Raise
6/6 Slow Poliquin Step Ups
Rest 1 Minute
MCx: 35/20
MAx: 25/15
MVx: unweighted
5 x AMRAP 3
12 Hang Snatch
6 Goblet Squats
3 Box Jumps
Rest 1 Minute
*Pick up where you left off.
MCx: 75/55, 50/35, 24″
MAx: 65/45, 35/20, 20″
MVx: […]
6 Rounds:
10 Toes to Bar
20 DB Alternating Cleans
25′ DB Suitcase Walking Lunge
Rest 1 Minute
MCx: 50/35
MAx: knee or pike up, 35/20
MVx: leg lift, 25/15
GOALS + GUIDANCE: Keep the toes to bar unbroken, alternate the db cleans for 20 total reps, then lunge 25′ with the db by your side (no shoulders). At the end of every […]
3 Rounds For Time
21 Kettlebell Swing
200 Meter Run
9 Front Squats
MCx: 70/53, 155/105
MAx: 53/35, 115/75
MVx: 35/26, 150m, 75/55
GOALS + GUIDANCE: Choose a heavy kb that you may have to break up […]
5 Sets
0:20 Max Rep Strict Chin ups
0:20 Max Rep Ring Rows
2:20 Rest
MAx: banded
MVx: seated ring chin up
5 Rounds:
6 Bar Muscle ups
12 DB Snatch
MCx: 50/35
MAx: chest to bars, 35/20
MVx: banded strict pull up, 25/15
GOALS + GUIDANCE: Choose a spicy upper-body pulling movement that you can chip away at in […]
2 x AMRAP 10
30/20 Calorie Row
20 Wall Balls
10 2-Push Up Burpees
Rest 2 Minutes
*pick up where you left off
MCx: 20/14
MAx: 25/18 cals, 14/10, regular burpees
MVx: 20/16 Cals, 10/6, 2 plank tap in+outs
GOALS + GUIDANCE: The calorie row should take :90 or less, scale to meet the time domain. Keep the wall balls […]
5-5-3-3-2-2, Build
rest 2:00 between sets
*start sets at 70% or 7/10 RPE