3 Rounds
6 Front Squats
6 Press
6 Pull Ups
Rest 1 Minute
3 Rounds
6 Hang Power Cleans
6 Push Press
6 Chest to Bars
Rest 1 Minute
3 Rounds
6 Hang Squat Cleans
6 Push Jerks
3 Bar Muscle Ups
MCx: 155/105
MAx: ring rows, pull ups, chest to bars, 95/65
MVx: bent over rows, ring rows, pull ups (band), 75/55
GOALS + […]
4 x on the 6 Minute
100 Double Unders
20 Step Ups
30/20 Cal Row
MCx: 24″
MAx: 30 attempts, 20″, 24/16 cals
MVx: singles, 14 step ups 20″, 20/12 cals
GOALS + GUIDANCE: The goal is to finish each round in 4:30–5:00, giving yourself at least a minute of rest before the next interval. […]
15 Cal Bike
25 Hand-Release Push Ups
50 KB Swings
25 Hand-Release […]
4 Rounds
400 Meter Run
20 DB Suitcase Lunges
500/400 Meter Row
100 Meter Farmer Carry
MCx: 50/35, 70/53
MAx: 35/20, 53/35
MVx: 300m, 25/15, 375/300m, 35/26
GOALS + GUIDANCE: Run slightly slower than your 1 mile PR pace (slightly harder than conversation pace). For the alternating lunges, choose moderate dumbbells, held by your sides, and focus […]
