5 Sets
0:20 Max Rep Strict Chin ups
0:20 Max Rep Ring Rows
2:20 Rest
MAx: banded
MVx: seated ring chin up
5 Rounds:
6 Bar Muscle ups
12 DB Snatch
MCx: 50/35
MAx: chest to bars, 35/20
MVx: banded strict pull up, 25/15
GOALS + GUIDANCE: Choose a spicy upper-body pulling movement that you can chip away at in […]
2 x AMRAP 10
30/20 Calorie Row
20 Wall Balls
10 2-Push Up Burpees
Rest 2 Minutes
*pick up where you left off
MCx: 20/14
MAx: 25/18 cals, 14/10, regular burpees
MVx: 20/16 Cals, 10/6, 2 plank tap in+outs
GOALS + GUIDANCE: The calorie row should take :90 or less, scale to meet the time domain. Keep the wall balls […]
03.23-03.29.2026
6 Rounds
3 DB Bench Complexes
6 DB Plank Rows
Rest 1:30
GOALS + GUIDANCE: 1 Complex = single arm right + single arm left + bench press. While one arm works, the other is holding in an extended position. Plank rows are 6 total reps. Choose a weight where you can keep the integrity of the plank. Go as […]
EMOM 8
2 Hang Squat Clean
1 Hang Power Clean
*build from 6/10 RPE
GOALS + GUIDANCE: The “hang” position will start just above your knee. Be sure to drag the bar up into your hip before jumping and then quickly pull under the bar or pull the bar to your shoulders. Ideally, […]