EMOM 20
1 – 5 Wall Walks
2 – 200 Meter Run
3 – 10 SLOW Ring Rows
4 – 200 Meter Run

MAx: 3 mod ww, 150m

MVx: 20 plank pull thru, 100m

GOALS + GUIDANCE: Complete the wall walks with minimal rest between reps. Push the run to fit the meters in under […]

AMRAP 25

With a Partner

P1: Max Calorie Row

P2:

12 Front Squats
10 Toes to Bar
12 Reverse Lunges
10 Burpees Over Bar

GOALS + GUIDANCE: While one partner is rowing, the other complete the 12 front squats, toes to bar, reverse barbell lunges, and burpees. Partners will switch places when a round […]

10 x on the 2 Minute

10 Box Jumps
10 DB Hang Clean+Jerk
5 Strict Pull ups

MCx: 24″, 50/35

MAx:20″, 35/20, band

MVx: step 24/20, 25/15, ring rows

GOALS + GUIDANCE: Complete the triplet as fast as possible. The box jumps will take around :30, the alternating hang clean + jerks […]

5 Rounds
15 Kettlebell Swing
30 Sit Ups
15/12 Calorie Bike

MCx: 70/53

MAx: 53/35, 12/9 cals

MVx: 35/26, 20 sit ups, 9/6 cals

GOALS + GUIDANCE: Complete the kb swings unbroken. Choose […]

4 Rounds
15 Front Squat
12 Strict Ring Dips

MCx: 95/65

MAx: 75/55, jumping, or 6-8 with a band

MVx: 65/45, bench or box dips

GOALS + GUIDANCE: Choose a light […]