AMRAP 20
50 KB Swings
35 Goblet Squats
20 Russian Twists

MCx: 53/35
MAx: 35/36
MVx: 40 kbs 26/18, 25 gob squats, 20 rtwists

GOALS + GUIDANCE: Choose a lighter weight for kettlebell swings, one that you can swing for at least 30 reps before having to break. The swings will take […]

10 Rounds
100 Meter Run
2 Power Cleans

30 Double Unders

MCx: 225/155
MAx: 165/115, 10 attempts
MVx: 115/75, 40 singles

GOALS + GUIDANCE: We love a 10 rounder! Run the 100 meters in :30 or less. Choose a weight for the power cleans that is HEAVY! A weight that you’re forced to take a breath […]

AMRAP 20
250/200 Meter Row or Run
1 Minute Plank

GOALS + GUIDANCE: Row or Run the 250/200’s in :60 or less. Then, hold a plank (elbows or hands, no side planks) for 1 minute to “recover.” Target 8-10 rounds

3 x 6/6, across

GOALS + GUIDANCE: Hold a dumbbell at chest height and take controlled steps to the side, keeping your chest tall and knee tracking over your toes. Do 6 reps on one side then the other. Choose a weight that challenges your legs and glutes by the […]

10 x on the :90
1 Clean Pull
1 Hang Power Clean
1 Power Clean
*building

GOALS + GUIDANCE: A weightlifting complex is a great opportunity to dial in your form and technique. The clean pull is to focus on straight arms and […]