AMRAP 30
40/30 Calorie Bike
30 KB Gorilla Rows
30 DB Push Ups
30 BB Curls
30 BB Landmines
30 DB Pull Thrus

MCx: 70/53 kb, 35/20 db, 45/35 bb
MAx; 35/25 cals, 53/35 kb, 25/15 db, 35/25 bb
MVx: 30/20 cals, 20 reps, 35/26 kb, 15/10 db, 25/15 bb

GOALS + GUIDANCE: Oh […]

21 Pull Ups
42 Double Unders
21 Thrusters
18 Chest to Bars
36 Double Unders
18 Thrusters
15 Bar Muscle Ups
30 Double Unders
15 Thrusters

MCx: 95/115/135
MAx: jumping pull ups – pull ups -15 chest to bars, 14-12-10 attempts, 65/85/105
MVx: ring rows – jumping pull ups – pull ups (band), 60-45-30 singles, 45-65-85

GOALS + GUIDANCE: Break […]

5 […]

AMRAP 15
Up Ladder by 3 Reps
3 Toes to Bar
3 KB Swings
50′ Walking Lunge

MCx: 53/35
MAx: knee or pike up, 35/26
MVx: v-up or leg lift, 26/18

GOALS + GUIDANCE: For as long as possible, keep the toes to bar and kb swings unbroken. As soon as you […]

AMRAP 20
1 Power Clean
1 Front Squat
300 Meter Run

MCx: 225/155
MAx: 185/125
MVx: 200m, 115/75

GOALS + GUIDANCE: Coaches will help you build to a weight that is heavy for a single power clean and front squat. Both movements should require a 8.5-9/10 effort! The first 100 meters of […]