AMRAP 15
100 Double Unders
25 Thrusters
15 Pull Ups

MCx: 95/65
MAx: 30 attempts, 75/55, 8 pull ups (banded/strict)
MVx: 150 singles, 15 thrusters 55/35, 15 ring rows or jumping pull ups

GOALS + GUIDANCE: Strategically break the dubs into sets of 20-25 to manage your grip, and heart rate, and […]

1 Mile Run
100 Squats
100 Burpees
100 Sit Ups
100 Lunges
1K Row

MAx: 1200m run, 80 reps, 800m row
MVx: 800m run, 60 reps, in+outs, 600m row

GOALS + GUIDANCE: Wow, this one is going to be SPICY! Run the mile at a moderate pace and keep your time to 10 minutes or […]

20 Rounds
2 Power Cleans
3 Box Jumps
4 Toes to Bar

MCx: 185/135, 24″
MAx: 155/105, 20″, knee ups or pike ups
MVx: 95/65, step ups 24/20, v-ups or leg lifts

GOALS + GUIDANCE: Everyone’s favorite rep scheme! Complete two heavy power cleans (should be single reps, so scale up or down to […]

6 Rounds
200 Meter Run
12 KB Swings
9 Pull Ups
Rest 1 Minute

MCx: 53/35
MAx: 35/26, 5 strict (band)
MVx: 100m, 26/18, 12 ring rows

GOALS + GUIDANCE: Complete the run in :60 or less, and immediately pick up the kettlebell and do a straight set of kettlebell swings. Breath at the top of […]