6 x on the 3 Minute
400m Run
Max Eye-Height Swings
MCx: 70/53
MAx: 53/35
MVx: 300m, 35/26
GOALS + GUIDANCE: Run at a moderate pace completing the meters in about 2 minutes. In the remaining time complete as many swings as you can, breathing at the top of every movement. Try to break the swings only once, target […]
6 Rounds
15/12 Calorie Row
10 Alternating Devil’s Press
Rest 2:00
6 Rounds
15/12 Cal Bike
10 Alternating DB Hang Clean and Jerk
10 Burpee over DB
MCx: 50/35
MAx: 12/9 cals, 35/20
MVx: 9/6 cal, in+out step over
GOALS + GUDIANCE: For the first couplet, push the row to complete the calories in :60 or less. A devil’s press is a burpee (on hand on […]
Amrap 15
10 Deadlifts
20 Lunges
25′ Suitcase Carry
add 25′ every round
MCx: 225/155, 70/53
MAx: 155/105, 53/35
MVx: 125/85, 35/26
GOALS + GUIDANCE: Keep the deadlifts unbroken for as long as possible. Use the lunges to recover from the deadlifts, they are unweighted and 20 total reps. Here’s the fun part, do a 25 foot suitcase carry round 1, […]
2 @ RPE 5/10
2 @ RPE 6/10
2 @ RPE 7/10
3 x 2 @ RPE 7-7.5/10
GOALS + GUIDANCE: Let effort guide you today! RPE stands for rate of perceived exertion. Start light then build to a 7/10 effort. FORM over weight ALWAYS. Rest 1:30 Between Sets
BACK SQUAT
1 x 3 @ 72% – @77%
1 x 2 @ 77% – @82%
1 x 1 @ 82% – @87%
1 x 3 @ 77% – @82%
1 x 2 @ 82% – @87%
1 x 1 @ 87% – @92%
GOALS + GUIDANCE: Rest 2:30 Between Sets
[…]