6 x on the 3 Minute
250/200 Meter Row
30 Double Unders
15 Wall Balls

MCx: 20/14
MAx: 10 attempts, 14/10
MVx: 200/150m, 30 singles, 10 wb 10/6

GOALS + GUIDANCE: At the top of every round, complete the row in one minute or less. Stay relaxed, and do the double […]

5 Rounds Each
on the 30 Second
:20 Hollow […]

In Teams of 2
3 Rounds:
200 Meter Run
400 Meter Run
600 Meter Run
*One person works at a time

MVx: 100, 200, 300

GOALS + GUIDANCE: Grab a buddy, and complete the workout you-go-I-go style. One athlete works at a time. Rest the time it takes a partner to complete an interval. The […]

Chin Ups 3 x Max Reps
Box Step Downs. 20″ 3×12, building
DB Bent Over Rows 3×15, building
DB Russian Twists […]

With a Partner
10 x 200 Meter Run
Then
10 Rounds
10 Burpees
20 Sit Ups
Then
10 x 250/200 Meter Row

MVx: 100m run + row, in+outs

GOALS + GUIDANCE: Alternate 200 meter runs until you’ve completed 10 rounds as a team. Move inside and alternate rounds of burpees and sit ups until you’ve completed 10 rounds […]

3 Rounds
6 Front Squats
6 Press
6 Pull Ups
Rest 1 Minute
3 Rounds
6 Hang Power Cleans
6 Push Press
6 Chest to Bars
Rest 1 Minute
3 Rounds
6 Hang Squat Cleans
6 Push Jerks
3 Bar Muscle Ups

MCx: 155/105
MAx: ring rows, pull ups, chest to bars, 95/65
MVx: bent over rows, ring rows, pull ups (band), 75/55

GOALS + […]