800-600-400 Meter Run

150-125-100 Double Unders

100-75-50 Sit Ups

MAx: 600-400-200m, 50-30-20 attempts

MVx: 400-300-200m, 200-150-100 singles, 75-50-25 sit ups

GOALS + GUIDANCE: Push the pace on the runs to keep the intensity high but save enough to stay consistent on the double unders. Break up the double unders early if needed to keep […]

5 x AMRAP 3

500/400 Meter Row

Max Box Jump Overs, 20″

Rest 1 Minute

MAx: 400/350m, step overs

MVx: 375/300m, step ups

GOALS […]

3 Rounds

15/12 Calorie Bike

20 Burpees

15/12 Calorie Bike

20 Ring Rows

15/12 Calorie Bike

20 KB Swings

15/12 Calorie Bike

20 Russian Twists w/Plate

MCx: 53/35, 45/25

MAx: 12/9 cals, 35/26, 25/15

MVx: 9/6 cals, in+outs, 26/18, 15/10

GOALS + GUIDANCE: Keep your bike pace consistent, completing the calories in around :60-:75 so you can attack the movements off […]

5 x on the 4 Minute

400 Meter Run

9-15-21-27-33 Thrusters

MCx: 95/65

MAx: 300m, 75/55

MVx: 200m, 55/35

GOALS + GUIDANCE: Run four hundred meters in about two minutes, then in the remaining time, complete 9 thrusters unbroken. Rest until the 4 minute mark. You’ll then do the same run, however you’ll […]