In Teams of 2
2000m Row
300 Double Unders
100 Deadlifts
1500m Row
250 Double Unders
70 Deadlifts
1000m Row
150 Double Unders
50 Deadlifts
MCx: 135/95, 185/135, 225/155
MAx: 115/75, 135/95, 185/135
MVx: 1500m, 1500m, 1000m, singles, 95/65, 115/75, 135/95
GOALS + GUIDANCE: Share the work with your buddy anyway you’d like. We suggest every 250-500m on the row, every “mess up” on the dubs […]
10-9-8-7-6-5-4-3-2-1
Pull Ups
Shoulder to Overhead
MCx: 135/95
MAx: banded, 95/65
MVx: ring rows, 65/45
GOALS + GUIDANCE: If you can, go unbroken for as long as possible on the pull ups. If you break the jerks, only break them once. Target 10 min (12 cap).
3 Sets
:60 Max Rep Toes to Bar
:60 Max Rep Hollow Rocks
:60 Rest
[…]
6 Rounds
200m Run
12 Box Jump Over, 20″
MAx: step up and over
MVx: 150m, step up
GOALS + GUIDANCE: The run will take :60 or less and the box jump overs :45-:60. Target 12 minutes (15 […]
5 Rounds
15 Wall Balls
10 Lateral Burpees Over Bar
5 Hang Power Cleans
Rest 2:00
5 Rounds
15 Hang Power Cleans
10 Burpees
5 Wall Balls
MCx: 20/14, 135/95, 95/65
MAx: 14/10, 115/75, 75/55
MVx: 10/6, in+outs, 75/55, 55/35
GOALS + GUIDANCE: Complete all five rounds of the first triplet before resting two minutes and moving to the next. Go unbroken on the wall balls, stead […]
4 x AMRAP 3
17 KB Step up Overs
17 KB Sumo Deadlift High Pulls
17 Plank KB Drag Thru
Rest 1 Minute
MCx: 53/35
MAx: 35/26
MVx: 26/18
GOALS + GUIDANCE: With 1 kettlebell, complete the three movements as many times as possible in the three minute window. You’ll then rest one minute, and start the next round where you left […]
Back Rack Lunges
5 x 3, Across
Rest 2:00
RPE 8/10 or 70-80%