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 […]

27-21-15-9 Toes […]

10 Rounds of
AMRAP 1
Bike for Cals
Rest 2 Min

GOALS + GUIDANCE: Get uncomfortable! The goal for today’s sprints is to keep your RPMs and calories consistent from round to round. You’ll have plenty of time to recover, don’t be afraid to push! Record your total calories with a goal of 90-150 cals.