5 Rounds
500/400m Row
15 Strict Ring Dips
Rest 1 Minute
MAx: 400/350m, banded for 10 reps
MVx: 375/300m, 10 box dips
GOALS + GUIDANCE: The 500/400m row will take just under 2 minutes to complete. Then, chip away at ring dips in sets of 6,5,4 or 10 and 5. Rest 1 minute between rounds so you can push your pace […]
03.16-03.22.2026
10 x on the 3 minute
5 Toes to Bar
10 KB Swing
200m Run
MCx: 53/35
MAx: knee up, 35/26
MVx: v-up or leg lift, 26/18, 150m
GOALS + GUIDANCE: Keep the toes to bar and kb swings unbroken. Run the 200m in :60 or less. You’ll complete the intervals in 2:00, which will give you a :60 rest.
6 Rounds
15 Squats
12 DB Step ups, 20″
10 DB Hang Snatch
MCx: 50/35
MAx: 53/35
MVx: 25/15
GOALS + GUIDANCE: The squats will take […]
EMOM 7
1 High Hang Squat Clean
2 Jerks
*across
GOALS + GUIDANCE: Work on pulling under the bar VERY quickly, and not on the weight. The jerks can be push or split. Target 6.5-7/10 RPE.
AMRAP 12
2-4-6-8-10-etc
Man Makers
15/12 Cal Bike
MCx: 50/35,
MAx: 35/20, […]
6 Rounds
1 Power Snatch
2 Hang Snatch
*across
GOALS + GUIDANCE: Work on straight arms for the power snatch and punching under the bar on the hang snatch. Stay light 6/10 RPE.