5 Rounds
30 Double Unders
9/6 Calorie Bike
6 Power Cleans
Rest 1 Minute

MCx: 165/115
MAx: 10 attempts or ball slams, 135/85
MVx: 40 singles, 7/5 cals, 95/65

GOALS + GUIDANCE: This one is going to get gross! Spend :30 or less on the double unders. Try to go unbroken every round. Push your pace […]

3 Rounds
10/10 DB Row
10 DB Bench

3 Rounds
10 Strict Pull Ups
10/10 Bulgarian Split Squats

3 Rounds
:60 Plank
:45 Side Plank/Side
-rest :60 between rounds-

GOALS + GUIDANCE: QUALITY over speed for all three couplets!! You have the option to move up in weight every round, or stay at the same weight […]

With a Partner
1 Mile Run
150 Squats
2k Row
150 Squats
1 Mile Run

MAx: 1200m run, 120 squats, 1600m row
MVx: 800m run, 100 squats, 1200m row

GOALS + GUIDANCE: Oh man this one is going to be fun! With a buddy, split the one mile run into 400s. As one person works, […]

10 Rounds
100 Meter Farmer’s Carry
15/12 Calorie Bike

MCx: 70/53
MAx: 53/35, 12/9 cals
MVx: 35/26, 9/6 cals

GOALS + GUIDANCE: Shuffle the kettlebells at least 50 meters before taking a strategic break to rest to your grip. Then shuffle them back to the start. The faster you move, the less your grip […]

4 Rounds
20 Dumbbell Snatch
10 1-Arm Overhead Lunges
20 Goblet Squats
10 1-Arm Overhead Lunges
20 Dumbbell Snatch
Rest 2 Minutes

MCx: 50/35
MAx: 35/20
MVx: 25/15, 10 db snatch, 10 goblet lunges

GOALS + GUIDANCE: Happy St. Patty’s Day!! With a dumbbell, complete 20 total snatches (10 per side), alternating arms. Then lunge […]

2k Row, 2 Mile Bike
Rest 4 Minutes
1k Row, 1 Mile Bike
Rest 2 Minutes
500 Meter Row, 0.5 Mile Bike

MAx: 1600m/1.5m, 800m/.75m, 400m/.5m
MVx: 1200m/1.25m, 600m/.5m, 300m/.5m

GOALS + GUIDANCE: This may look like a long, sweatfest, but it’s really interval training!! Complete the 2k row (8 minutes or less) and the […]