3 x 10/10, build
*half body off of bench

GOALS + GUIDANCE: Holding a dumbbell on one side, with that same side half way off the bench, do 10 presses the switch sides. This half on/half off position creates a HUGE demand on your working side arm/leg, and opposite […]

3 x 10/10, build

GOALS + GUIDANCE: Holding a dumbbell in each hand, move slowly through 10 reps on one leg, then 10 reps on the other. Take 2 minutes between sets, ideally increasing your dumbbell weight each round.

AMRAP 30
With a Partner
300 Meter Run
50 Box Jumps
300 Meter Run
50 Pull Ups
300 Meter Run
50 Toes to Bar
300 Meter Run
50 Deadlifts
300 Meter Run
50 Push Press

MCx: 24/20″, 135/95
MAx: Step up 24″, 25 pull ups (band), knee or pike ups, 115/75
MVx: 200m run, 40 reps, step up […]

EMOM 40
1 – 15/12 Cal Bike
2 – 12 Burpees
3 – 15/12 Cal Row
4 – 12 KB Swings

MCx: 70/53
MAx: 12/9 cals, 9 burpees, 53/35
MVx: 9/6 cals, 9 in+outs, 35/26

GOALS + GUIDANCE: 40 minutes of a steady grind! Choose a calorie bike and calorie row that takes the full […]