8 x AMRAP 2
24 Double Under
12 Sit-Up
8 Pull ups
Rest :30 between rounds
MAx: 8 attempts, 4 (band)
MVx: 30 singles, 12 ring rows
GOALS + GUIDANCE: Complete the dubs in :30 or less, the sit ups in :30 or less and keep the kipping pull ups unbroken for as long as possible. Target 2 rounds […]
AMRAP 7
10 Walking Lunges
5 Hang Power Cleans
MCx: 135/95
MAx: 115/75
MVx: 75/55
GOALS + GUIDANCE: Do 10 walking lunges total right into 5 unbroken hang power cleans. Every round takes about :30-:45. Target 10 rounds.
Tabata 1
Medicine Ball Lateral Pass
*alternate sides each interval
Rest 1 Minute
Tabata 2
Medicine Ball Sit ups
Rest 1 Minute
Tabata 3
Medicine Ball Chest Pass
AMRAP 16
10 DB Step Overs, 20″
10 DB Plank Pull Thru
10 DB Hang Snatch
100′ Dumbbell Suitcase Carry
MCx: 35/25
MAx: 25/20
MVx: 15/10
GOALS + GUIDANCE: With ONE lighter dumbbell, complete the step […]
2 Rounds
20 Deadlifts
20 Chest to Bars
6 Wall Walks
Rest 1 Minute
2 Rounds
15 Deadlifts
15 Chest to Bars
4 Wall Walks
Rest 1 Minute
2 Rounds
10 Deadlifts
10 Chest to Bars
2 Wall Walks
MCx: 155/105, 185/135, 225/155
MAx: 135/95, 155/105, 185/135, pull ups (band), mod ww
MVx: 115/75, 135/95, 155/105, ring rows, db pull thrus per side
GOALS + GUIDANCE: […]
4 Rounds
10/10 Double DB Bulgarian Split Squats
Rest 0:30
10 Jumping Lunges
Rest 2:00
*across
27-21-15-9
Calorie Bike
Wall Balls
MCx: 20/14
MAx: 21-15-12-9, 14/10
MVx: 15-12-9-6, 10/6
GOALS + GUIDANCE: Complete the first calorie bike in 2:00 or less, the second in 1:30 or less, the third in :60 and last […]
1 Rep Max
*20 minutes