5 Rounds

18/15 Calorie Bike

12 DB Hang Cleans

Rest 2 Minutes

MCx: 50/35

MAx: 15/12 cals, 35/20

MVx: 12/9 cals, 9 reps 25/15

GOALS + GUIDANCE: Push hard on the bike to spike your heart rate (:60-:75 at most), then transition quickly to unbroken dumbbell hang cleans. Choose a weight that challenges you but allows […]

With a Partner
2001 Meter Run
11 Box Jumps
11 Thrusters
11 Chest to Bar Pull Ups
11 Power Cleans
11 Burpees
11 Kettlebell Swings
11 Toes to Bar
11 Deadlifts
11 Jerks
2001 Meter Run

MCx: 24″, 135/95, 70/53

MAx: 20″, 115/75, pull ups, 53/35, knee or pike up

MVx; step up 24/20, 75/55, ring rows, in+outs, 35/26, lege lifts

GOALS […]

50-40-30-20-10 Lunges

150 Meter Suitcase Carry

MCx; 53/35

MAx: 35/26

MVx: 26/18, start at 40 reps

GOALS + […]

10 x on the 2 Minute
20/15 Cal Row + 10 HR Push Ups

MAx: 15/12 cals, knee hr push ups

MVx: 12/9 cals, push ups to abmat

GOALS + GUIDANCE: Try not to be a “cry baby” after this one! In :60 or less, complete the calorie row, and in about […]

3 Rounds

10 Banded Face Pulls

10 Banded Lat Pull Down

10 PVC Deadbugs

10 PVC Sumo Good Mornings

10 PVC Sumo Squats

4 Rounds
400 Meter Run
20 Jumping Lunges
200 Meter Run
20 Burpees
100 Meter Run
20 Wall Balls

MCx: 20/14
MAx: 300-200-100m, lunges, 14/10
MVx: 300-200-100m, 14 reps, jump squats, in+outs, 10/6

GOALS + GUIDANCE: Run the four hundred in about 2:00, the two hundred in :60 or less, and the one hundred in :30 or […]