5 Rounds
400 Meter Run
10 Jerks
MCx: 185/125
MAx: 155/105
MVx; 300m, 115/75
GOALS + GUIDANCE: Run the 400 meters in about 2:00, using the last 25-50 meters to slow down and prepare for the jerks. The jerks should feel heavy! Do them in a set of 6 then 4 to start, […]
AMRAP 18
36 Double Unders
6 Deadlifts
9 Toes to Bar
MCx: 185/135, 225/155, 275/185
MAx: 12 attempts, knee or pike up, 155/105, 185/135, 225/155
MVx: 50 singles, v-ups, 115/75, 135/95, 115/105
GOALS + GUIDANCE: Every four rounds INCREASE WEIGHT for the deadlifts! The first four rounds will be unbroken. For the […]
03.31-04.062025
With a 30 Minute Clock
2 Minute Bike
2 Minute Row
1 Minute Hollow Hold
1 Minute Handstand Hold
:30 Dead Hang
MVx: tuck hold, plank hold
GOALS + GUIDANCE: INTERESTING!! Today’s workout is all about crushing calories and holding on for dear life (haha jk not really but kinda!) On the bike, target […]
AMRAP 15
1 Deadlift at 85%
3 Burpees
5 Toes to Bar
MAx: knee ups or pike ups
MVx: in+outs, v-ups or leg lifts
GOALS + GUIDANCE: Small rep scheme + an AMRAP = a crowd pleaser! Make sure on the ONE heavy deadlift, you brace your midline with […]
5 x on the 2 Minute
50 Double Unders
10 Shoulder to […]