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.
AMRAP 20
2 Muscle Ups
8 Handstand Push Ups
12 KB Swings
MCx: 70/53
MAx: 2 strict pull ups + 2 dips, push ups, 53/35
MVx: 4 ring rows + 4 dips, seated db press, 35/26
GOALS + GUIDANCE: Hero Workout! For the muscle ups (which were designed to be on the rings) choose a difficult upper-body-pulling movement as […]
EMOM 14
1 – 1 Clean
2 – 15 Wall Balls
MCx; 225/155, 20/14
MAx: […]
5 Rounds
150 Meter Farmers […]
With a Partner
50-40-30-20-10 Calorie Row
100-80-60-40-20 Burpees
MVx: in + outs
GOALS + GUIDANCE: ALL the reps today! Spend no more than 5 minute on the row, then decrease the time domain by :60 each round. Do the burpees in SMALL, FAST sets (5-10 reps!!) As soon as you slow down, hand off reps to your partner. Spend […]