EMOM 28
Min 1: 3 Push Jerk
Min 2: 250/200 Meter Row
Min 3: 3 Thruster
Min 4: 15/12 Cal Bike
MCx: 155/105
MAx: 115/75, 12/9 cals
MVx: 75/55, 200/150, 9/6 cals
GOALS + GUIDANCE: Choose a weight for the jerks and thrusters (yes, same weight for both) that is HEAVY without your form breaking down. For the row and bike, choose meters/cals […]
50-40-30-20-10
Wall Ball
Lateral Burpee Over the Box
MCx: 20/14, 20″
MAx: 14/10, burpee step over
MVx: 25-20-15-10-5 reps, 10/6, in+out step up
GOALS + GUIDANCE: Go in with a plan for breaking up the wall balls. Keep in mind this is 150 lateral burpee box overs and that volume. Start steady and stay steady. Do not redline the first […]
02.09-02.15.2026
With a Partner
Row or Bike for 40 Minutes
on the 5 min complete
10 Push Ups
20 Lunges
30 Sit Ups
MAx: knee push ups
MVx: box push ups, squats, 20 sit ups
GOALS + GUIDANCE: At “GO” you and your partner will split 10 push ups, 20 lunges and 30 sit ups. As soon […]
