AMRAP 20
12/9 Calorie Bike
12 Toes to Bar
12 Deadlifts
Rest 1 Minute
MCx: 225/155
MAx: 11/8 cal, knee or pike up, 185/135
MVx: 9/6 cals, v-up or leg lift, 135/95
GOALS + GUIDANCE: Push your pace (60+ rpms) on the bike to finish the calories in :30 – ish seconds […]
3 Rounds
500/400 Meter Row
20 Burpees
500/400 Meter Row
20 Eye-Height KB Swings
MCx: 53/35
MAx: 400/350m, 35/26
MVx: 375/300m, 15 rep in+out, 26/18
GOALS + GUIDANCE: Row at a moderate pace (2:00 or less) that allows you to transition quickly into the burpees without redlining too early. On the kettlebell swings, focus on unbroken sets. […]
AMRAP 10
10 Box Jump Overs, 20″
15 Sit Ups
20 Lunges
MAx: step overs
MVx: step ups, 20 squats
GOALS + GUIDANCE: Keep a steady and smooth […]
10.20-10.26.2025