EMOM 16
1 – 1 Front Squat
2 – 12 Toes to Bar

MAx: knee up or pike up
MVx: v-up

GOALS + GUIDANCE: From the floor, use 80% of your 1 rep max (or the heaviest weight you can clean) for the one front squat. Yes, you can squat clean it! For minute two, pick a challenging ab movement […]

With a Partner
15 Rounds Each:
:30 on/ :30 off

for […]

10-9-8-7-6-5-4-3-2-1
Strict Pull Ups
DB Push […]

100-80-60-40-20 Double Unders
25-20-15-10-5 Wall Balls

MCx: 20/14
MAx: 25-20-15-10-5 attempts, 14/10
MVx: 150-120-90-60-30 singles, […]

7 Rounds
15/12 Cal Bike
15 Russian KB Swings
:60 Plank

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

GOALS + GUIDANCE: We LOVE a plank! Hold at least 60 rpms on the bike to complete 15/12 calories in one minute or less. For the fifteen kb swings, focus on squeezing your butt and quads at the same time, […]

4 Rounds
400 Meter Run
40 DB Snatch
40 Box Jumps

MCx: 50/35, 24/20
MAx: 35/20, step 24″
MVx; 300m, 30 reps 25/15, step 20″

GOALS + GUIDANCE: Run the 400’s in about two minutes. As you come in, focus on setting your back for every dumbbell snatch. Look at a point at least ten feet out in front of you to help […]

10 x on the 3 Minute
10 DB Floor Press
12 Goblet Squats
14 Cal Row

MCx: 50/35
MAx; 35/20, 12 cals
MVx: 25/15, 10 cals

GOALS + GUIDANCE: For today’s intervals, choose a weight for the db floor press that you can do unbroken every round. However, reps seven through ten slow down your cycle time. Use ONE dumbbell for the […]