EMOM 36

1 – 6 Strict Pull Ups

2 – 12 DB Snatch

3 – :48 Plank

4 – 12 Calorie Bike

5 – 12 DB Goblet Squats

6 – Rest

MCx: 50/35

MAx: banded, 35/20, 9 cals

MVx: 12 ring rows, 25/15, 6 cals

GOALS + GUIDANCE: Choose a DB weight that allows you to complete the […]

In teams of 2

4 Rounds

:60 Hang Power Cleans

:60 Run

:60 Toes to Bar

:60 Burpees

:60 Jerks

:60 Rest

MCx: 135/95, 200m (20 reps)

MAx: 115/75, 150m (15 reps) , knee or pike up

MVx: 75/55, 100m (10 reps), leg lifts, in+outs

GOALS + GUIDANCE: Partners will alternate working and resting within each minute, pushing […]

8 x :10on/:20off

GOALS + GUIDANCE: SPRINT! Put 100% effort into each 10 second interval and be consistent with your rpms from round to round.

5 x AMRAP 3

3 Power Cleans

6 Push Ups

9 Squats

Rest 1 Minute

MCx: 135/95

MAx: abmat push up, 115/75

MVx: knee abmat push ups, 75/55

GOALS + GUIDANCE: Choose a weight for the cleans that you can do for 3 reps unbroken, every round. As soon as you drop the bar, […]