6 Rounds
15/12 Calorie Row
10 Alternating Devil’s Press
Rest 2:00
6 Rounds
15/12 Cal Bike
10 Alternating DB Hang Clean and Jerk
10 Burpee over DB
MCx: 50/35
MAx: 12/9 cals, 35/20
MVx: 9/6 cal, in+out step over
GOALS + GUDIANCE: For the first couplet, push the row to complete the calories in :60 or less. A devil’s press is a burpee (on hand on […]
Amrap 15
10 Deadlifts
20 Lunges
25′ Suitcase Carry
add 25′ every round
MCx: 225/155, 70/53
MAx: 155/105, 53/35
MVx: 125/85, 35/26
GOALS + GUIDANCE: Keep the deadlifts unbroken for as long as possible. Use the lunges to recover from the deadlifts, they are unweighted and 20 total reps. Here’s the fun part, do a 25 foot suitcase carry round 1, […]
2 @ RPE 5/10
2 @ RPE 6/10
2 @ RPE 7/10
3 x 2 @ RPE 7-7.5/10
GOALS + GUIDANCE: Let effort guide you today! RPE stands for rate of perceived exertion. Start light then build to a 7/10 effort. FORM over weight ALWAYS. Rest 1:30 Between Sets
EMOM 28
Min 1: 3 Push Jerk
Min 2: 250/200 Meter Row
Min 3: 3 Thruster
Min 4: 15/12 Cal Bike
MCx: 155/105
MAx: 115/75, 12/9 cals
MVx: 75/55, 200/150, 9/6 cals
GOALS + GUIDANCE: Choose a weight for the jerks and thrusters (yes, same weight for both) that is HEAVY without your form breaking down. For the row and bike, choose meters/cals […]
BACK SQUAT
1 x 3 @ 72% – @77%
1 x 2 @ 77% – @82%
1 x 1 @ 82% – @87%
1 x 3 @ 77% – @82%
1 x 2 @ 82% – @87%
1 x 1 @ 87% – @92%
GOALS + GUIDANCE: Rest 2:30 Between Sets
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