AMRAP 20:
1 Deadlift
1 Hang Squat Clean
1 Front Squat
1 Shoulder to Overhead
MCx: 205/145
MAx: 155/105
MVx; 95/65
GG: Treat this workout like an EMOM (maybe sneaking in a couple of extra rounds at the beginning) with the intention of completing 20-ish rounds. Choose a weight that feels […]
GOALS + GUIDANCE: Target slightly lighter or the same weight as last time. This time your working leg will be on a 25 or 45 pound plate to add the extra challenge. Do all 5 reps on one side then the other.)
AMRAP 16
150 Meter Suitcase Carry
20 Box Jumps
MCx: 70/53, 24″
MAx: 53/35, 20″
MVx: 100m, step 24/20″
GOALS + GUIDANCE: Choose a suitcase carry weight (4 lengths of the gym) that allows you to move continuously, switching hands as needed without stopping. On the box jumps find […]
GOALS + GUIDANCE: Same weight as last time, but this time an extra rep! Take at least 2:30 rest between sets in order to maintain that weight across the next two sets.)
EMOM 14
1 – 1 Clean
2 – […]
AMRAP 15
7 Burpee Pull Ups
12/9 Calorie Bike
MAx: 7 burpees + 7 banded pull ups
MVx: 7 in + outs + 7 ring rows, 9/6 cals
GOALS + GUIDANCE: Find a moderately steady pace on the burpee pull ups. Complete them in :35-:60. The burpee […]