EMOM 16
1 – 1 Front Squat
2 – 12 Toes to Bar

MAx: knee up or pike up
MVx: v-up

GOALS + GUIDANCE: From the floor, use 80% of your 1 rep max (or the heaviest weight you can clean) for the one front squat. Yes, you can squat clean it! For minute two, pick a challenging ab movement […]

With a Partner
15 Rounds Each:
:30 on/ :30 off

for […]

10-9-8-7-6-5-4-3-2-1
Strict Pull Ups
DB Push […]

100-80-60-40-20 Double Unders
25-20-15-10-5 Wall Balls

MCx: 20/14
MAx: 25-20-15-10-5 attempts, 14/10
MVx: 150-120-90-60-30 singles, […]

7 Rounds
15/12 Cal Bike
15 Russian KB Swings
:60 Plank

MCx: 70/53
MAx: 12/9 cals, 53/35
MVx: 9/6 cals, 35/26

GOALS + GUIDANCE: We LOVE a plank! Hold at least 60 rpms on the bike to complete 15/12 calories in one minute or less. For the fifteen kb swings, focus on squeezing your butt and quads at the same time, […]