5 Rounds
50 Double Unders
20 Sit ups
10 Clean + Jerks
5 Bar Muscle Ups
MCx: 135/95
MAx: 15 attempts, 115/75, 5 chest to bars
MVx: 75 singles, 75/55, 5 strict (band) or 10 ring rows
GOALS + GUIDANCE: Complete the dubs in :60 or less, then catch your breath on the sit ups, moving at a moderate pace (:30). Strategically do […]
10 x on the 5 minute
:30 Chin Over Bar Hold
:30 Weighted Wall Sit
:30 DB Plank Pull Thru
:30 Weighted Hip Thrust Hold
2:00 Row for Calories
MCx: 45/25 plate, 35/25 db
MAx: band, 25/15 plate, 25/15 db
MVx: ring to chest hold, 15/10 plate, 15/10 db
GOALS + GUIDANCE: Jump your chin above the bar and hold. Use a plate for […]
AMRAP 30
With a Partner
“Filthy 50”
50 Box Jumps
50 Jumping Pull-Ups
50 Kettlebell Swings
50 Walking Lunge Steps
50 Knees-to-Elbows
50 Push Presses
50 Good Mornings
50 Wall Balls
50 Burpees
50 Double Unders
MCx: 24/20″, 53/35 kb, 45/35 bb, 20/14
MAx: step up 24″, 35/26, knee ups, 35/25 bb, 14/10, 15 attempts
MVx: 30 reps, step up 20″, 26/18, sit ups, 15 […]
5 Rounds:
15/12 Cal Bike
30 Sit Ups
15/12 […]
21-15-9
Deadlifts
9 Burpee Over Bar
Back Squats
9 Burpee Over Bar
MCx: 135/95
MAx: 95/65, regular burpees
MVx: 15-12-9 reps, 65/45, 6 in+outs
GOALS + GUIDANCE: Today’s weight should feel light for both the deadlift and back squats. Complete every set unbroken, and push on the burpees. Target 8-10 minutes (12 min cap).
6 x on the 2 minute
25′ […]
5 x on the 2:30
5 Press at 60-70%
Tempo 5.1.X.1
GOALS + GUIDANCE: Press overhead, hold for 1 second at the top, then slowly lower the bar fo 5 seconds back to the start position. Do 5 reps every 2:30.