5 Rounds
15 Ring Rows
40 Sit Ups
30 DB Snatch
200 Meter DB Farmer’s Carry
MCx: 50/35
MAx: feet under the rings, 25/15
MVx: step back one step for 10 rr, 30 sit, 20 db sn 15/10, 100m
GOALS + GUIDANCE: Don’t underestimate the ring row! Stand with your feet under the rings, take […]
In Teams of 3
10 Rounds Each
20 DB Step Ups, 20”
Bike for Cals
Row for Cals
MCx: 50/35
MAx: 35/20
MVx: 25/15
GOALS + GUIDANCE: In teams of 3 (made as fair as possible by the coaches), one person will do 20 db step ups (they are the time keeper) while one person […]
3 Rounds
15 Squats
15 Deadbug
15 Glute Bridge
15 Curtsy Lunge (L)
15 Curtsy Lunge (R)
*add 1 db rnd 2 + 3
GOALS + GUIDANCE: Together as a class, and for quality not time, you’ll move through the three rounds of the warm up. Rounds two and three, use a dumbbell and […]
GOALS + GUIDANCE: Start your first working set of presses at 75% and build for the remaining two sets. Remember to keep your legs locked and abs engaged. Take two minutes between sets. Record your weight.)
With a Partner
150 Calorie Bike
100 Power Cleans
50 Muscle Ups
MCx: 135/95
MAx: 115/75, 125 cals, chest to bars
MVx: 100 cals, 75/55, pull ups/band/ring rows
GG; Grab a friend and let’s go! Switching every minute or :45, accumulate as many calories as possible when it’s your turn, until you and your […]