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 […]

AMRAP 20
40 Double Unders
4 Cleans
4 Wall Walks

MCx: 225/155
MAx: 15 attempts, 165/115, 2 ww or 4 modified
MVx: 60 singles, 115/75, 20 pull thrus or plank taps

GOALS + GUIDANCE: Each movement should be challenging but allow for a steady pace throughout the 20 minutes. Aim […]

3 x AMRAP 7
300 Meter Run
30 Wall Balls
30 Sit Ups
rest 2 min

MCx: 20/14
MAx: 14/10
MVx: 200m, 20 reps, 10/6

GOALS + GUIDANCE: Each AMRAP 7 should feel like a strong, repeatable pace. Avoid going out hot! Run the 300s in around :90, then go unbroken […]

3 Rounds
10/10 Landmine Sit Ups
10 Dips – […]