4 x AMRAP 5

400 Meter Run

18/15 Cal Bike

Max Cal Row

Rest 2:00 b/w Sets

MAx: 300m, 15/12 cals

MVx: 200m, 12/9 cals

GOALS + GUIDANCE: In the 5 minute period, run 400 meters in 2:00 or less, bike the designated calories in :90 or less, and in the remaining :90 row as many calories as possible. Target 80-85% effort, […]

5 Rounds
50 Double Unders
20 Sit ups
10 Clean + Jerks
5 Bar Muscle Ups

MCx: 135/95

MAx: 15 attempts, 115/75, 5 chest to bars

MVx: 75 singles, 75/55, 5 strict (band) or 10 ring rows

GOALS + GUIDANCE: Complete the dubs in :60 or less, then catch your breath on the sit ups, moving at a moderate pace (:30). Strategically do […]

10 x on the 5 minute

:30 Chin Over Bar Hold
:30 Weighted Wall Sit
:30 DB Plank Pull Thru
:30 Weighted Hip Thrust Hold
2:00 Row for Calories

MCx: 45/25 plate, 35/25 db

MAx: band, 25/15 plate, 25/15 db

MVx: ring to chest hold, 15/10 plate, 15/10 db

GOALS + GUIDANCE: Jump your chin above the bar and hold. Use a plate for […]

AMRAP 30

With a Partner

“Filthy 50”
50 Box Jumps
50 Jumping Pull-Ups
50 Kettlebell Swings
50 Walking Lunge Steps
50 Knees-to-Elbows
50 Push Presses
50 Good Mornings
50 Wall Balls
50 Burpees
50 Double Unders

MCx: 24/20″, 53/35 kb, 45/35 bb, 20/14

MAx: step up 24″, 35/26, knee ups, 35/25 bb, 14/10, 15 attempts

MVx: 30 reps, step up 20″, 26/18, sit ups, 15 […]

21-15-9
Deadlifts
9 Burpee Over Bar
Back Squats
9 Burpee Over Bar

MCx: 135/95

MAx: 95/65, regular burpees

MVx: 15-12-9 reps, 65/45, 6 in+outs

GOALS + GUIDANCE: Today’s weight should feel light for both the deadlift and back squats. Complete every set unbroken, and push on the burpees. Target 8-10 minutes (12 min cap).

6 x on the 2 minute
25′ […]