6 x on the 4 Minute
300 Meter Run
9 Hang Power Cleans
3 Wall Walks
MCx; 115/75
MAx: 200m, 95/65, modified wall walk
MVx: 150m, 75/55, 20 plank taps
GOALS + GUIDANCE: The 300 meter run should take no more than :90 (scale to meet the time domain). Choose a weight for the […]
10-9-8-7-6-5-4-3-2-1
Deadlift
Floor Press
Hang Squat Clean
Calorie Bike
MCx: 50/35
MAx: 35/20
MVx: start at 8, 25/15
GOALS + GUIDANCE: Choose dumbbells that feel heavy! The deadlifts will be the easiest lift. Break the floor press and hang cleans in half. Notice that the hang cleans are SQUAT cleans. Last time […]
03.24-03.30.2025
4 Rounds
500/400 Meter Row
40 Step Ups
30 DB Push Press
Rest 2 Minutes
MCx: 24/20″, 50/35
MAx: 20″, 35/20
MVx: 375/300m, 30 step ups 20″, 20 db push press 25/15
GOALS + GUIDANCE: The row will take 2:00 or less, the step ups around 2:00 and the db push press about 2:00 or less. Push […]
AMRAP 40
200 Meter Run
20 Hand-Release Push Ups
20 Pull Ups
20 KB Swings
50 Sit Ups
MCx: 70/53
MAx: 10 hr push ups, 10 pull ups (band), 53/35
MVx: knee push ups, ring rows, 35/26, 40 sit ups
GOALS + GUIDANCE: Sweatfest time!! For forty minutes, set a pace you can maintain (do […]