EMOM 12
Min 1: Max Alternating Pistols
Min 2: 200 Meter Run
MAx: pistols to bench/ball, 150m
MVx: lunges, 100m
GOALS + GUIDANCE: Pistols take 2-3 seconds per rep, target 20 in the minute before running 200 meter in the 2nd minute. Expect your legs to feel heavy the first […]
8 x AMRAP 2 (alternate amraps)
AMRAP 2:
1 Round of “DT”
Max Burpee Over Bar in Remaining Time
Rest 1 Minute
AMRAP 2:
1 Round of “Cindy”
Max Plank Hold
MCx: 155/105
MAx: 115/75, 5 strict (band) pull ups, 10 knee push ups
MVx: 75/55, in+outs, 5 ring row, 5 knee push ups, 10 squats
GOALS + GUIDANCE: […]
MVx: hang clean (optional) stay at same weight across 8 […]
02.23-03.01.2026
EMOM 20
1 – 5 Wall Walks
2 – 200 Meter Run
3 – 10 SLOW Ring Rows
4 – 200 Meter Run
MAx: 3 mod ww, 150m
MVx: 20 plank pull thru, 100m
GOALS + GUIDANCE: Complete the wall walks with minimal rest between reps. Push the run to fit the meters in under […]
AMRAP 25
With a Partner
P1: Max Calorie Row
P2:
12 Front Squats
10 Toes to Bar
12 Reverse Lunges
10 Burpees Over Bar
GOALS + GUIDANCE: While one partner is rowing, the other complete the 12 front squats, toes to bar, reverse barbell lunges, and burpees. Partners will switch places when a round […]
10 x on the 2 Minute
10 Box Jumps
10 DB Hang Clean+Jerk
5 Strict Pull ups
MCx: 24″, 50/35
MAx:20″, 35/20, band
MVx: step 24/20, 25/15, ring rows
GOALS + GUIDANCE: Complete the triplet as fast as possible. The box jumps will take around :30, the alternating hang clean + jerks […]