In Teams of 2
30 Rounds for Time
6 Shuttle Runs
10 DB Snatch
4 Toes to Bar
MCx: 50/35
MAx: 35/20, knee or pike up
MVx: 25/15, 8 leg lifts
GOALS + GUIDANCE: Run 25′ down (1 shuttle) and 25′ back (2nd shuttle), 3 times to complete the shuttle run. Then do 10 alternating […]
AMRAP 24
500/400 Meter Row
200 Meter Farmer’s Carry
MCx: 70/53
MAx: 400/350m, 53/35
MVx: 375/300m, 35/26
GOALS + GUIDANCE: Complete the row in 2 minutes or less, then choose a heavy weight for the farmer’s carry. You may have to take a quick pause at the 100 meter mark. […]
EMOM 12
Min 1: Max Alternating Pistols
Min 2: 200 Meter Run
MAx: pistols to bench/ball, 150m
MVx: lunges, 100m
GOALS + GUIDANCE: Pistols take 2-3 seconds per rep, target 20 in the minute before running 200 meter in the 2nd minute. Expect your legs to feel heavy the first […]
8 x AMRAP 2 (alternate amraps)
AMRAP 2:
1 Round of “DT”
Max Burpee Over Bar in Remaining Time
Rest 1 Minute
AMRAP 2:
1 Round of “Cindy”
Max Plank Hold
MCx: 155/105
MAx: 115/75, 5 strict (band) pull ups, 10 knee push ups
MVx: 75/55, in+outs, 5 ring row, 5 knee push ups, 10 squats
GOALS + GUIDANCE: […]
EMOM 10
2 Back Squats at 50%, across
tempo 31X1
GOALS + GUIDANCE: Tempo 31X1 means; take 3 seconds to lower to the bottom of the squat, hold it there for 1 second, stand up, take a 1 second pause before the next rep. The weight should feel light, but […]