AMRAP 32
1000/800m Row
40 Sit ups
20 Box Jumps
MCx: 24″
MAx: 800/600m, 20″
MVx: 600/500m, 30 sit ups, 20 step ups
GOALS + GUIDANCE: The row will take 4 minutes or less. Recover on the sit ups, and find a steady pace on the box jumps. Rounds will take round 6 minutes. Target […]
3 Rounds
400m Run
21 KB Swings
12 Pull Ups
MCx: 53/35
MAx: 35/26, 6. pull ups (band)
MVx: 300m, 26/18, ring rows
GOALS + GUIDANCE: A classic! Complete the run in about 2 minutes, then immediately pick up your kb for 21 swings straight every round. Try to keep the pull ups unbroken, or break into 7/5 or 6/6. […]
8 Rounds
30 Double Unders
5 Thrusters
MCx: 115/75
MAx: 10 attempts, 95/65
MVx: 45 singles, 75/55
GOALS + GUIDANCE: Relax and breath on the double unders, completing them in :30 or less. Then, choose a weight for the thrusters that feels […]
5 Rounds
15 DB Power Clean
12 Toes to Bar
9 Burpees Over DB
Rest 1 Minute
MCx: 50/35
MAx: 35/20, knee up, burpees
MVx: 25/15, leg lift, in+outs
GOALS + GUIDANCE: With 2 dumbbells, complete the power cleans unbroken for the first few rounds, then you may have to break them into 10 and 5 reps. Start the toes to bar […]
EMOM 20
Min 1: 50 Double Unders
Min 2: 15 Push ups
Min 3: Max Wall Balls
Min 4: Rest
MCx: 20/14
MAx: 15 attempts, 10 push ups, 14/10
MVx: 60 singles, 10 knee push, 10/6
GOALS + GUIDANCE: Complete the jump rope right at the end of the minute. Do the push ups unbroken for as long as […]
4×2, Across
RPE 8/10 or 80-85%
Rest 2:00