EMOM 8
25′ Front Rack Walking Lunges – 2 DBs
*lunge as fast as possible
MCx: 50/35
MAx: 35/20
MVx: 25/15, or no weight
6 Rounds
50 Double Unders
20 Wall Balls
MCx: 20/14
MAx: 15 attemtps, 14/10
MVx: 60 singles, 15 wb at 10/6
GOALS + GUIDANCE: Spend :60 or less on the double unders, and go for unbroken […]
5 x on the 2 Minute
9 Heel Elevated Goblet Squats
6 Jump Squats
7/5 Cal Row As Fast as Possible
MCx: 50/35
MAx: 35/20
MVx: 25/15
GOALS + GUIDANCE: With your heels elevated on a 10 pound plate, choose a HEAVY dumbbell or kettlebell to hold in the goblet position. Immediately after completing them, do 6 jumping air squats right […]
10-20-30
Toes to Bar
30-20-10
Shoulder to Overhead
MCx: 135/95
MAx: knee or pike up, 115/75
MVx: v-up, 20-15-10 stoh at 75/55
GOALS + GUIDANCE: Do the first set of toes to bar unbroken, and purposefully break up the stoh in sets of […]
6×4, across at 80%
Rest 2 Min between sets
4 x on the 2:30
20/15 Cal Row
10 Power Cleans
Burpee Over Bar in remaining time
*no rest between sets
MCx: 95/65
MAx: 15/12 cals, 75/55, regular burpees
MVx: 12/9 cals, 55/35, in+outs
GOALS + GUIDANCE: Push your pace on the […]
AMRAP 30
15/12 Cal Bike
5 Bar Muscle Ups
200m Run
Rest 1 Min
MAx: 12/9 cals, chest to bars
MVx: 9/6 cals, strict pull ups or seated ring rows, 100m run
GOALS + GUIDANCE: Push your pace on the bike to finish the calories in :60 or less. Chip away at the 5 bar muscle ups, completing […]
4 x 6, across at 70%
Rest 2 Minutes