AMRAP 30
With a Partner
300 Meter Run
50 Box Jumps
300 Meter Run
50 Pull Ups
300 Meter Run
50 Toes to Bar
300 Meter Run
50 Deadlifts
300 Meter Run
50 Push Press

MCx: 24/20″, 135/95
MAx: Step up 24″, 25 pull ups (band), knee or pike ups, 115/75
MVx: 200m run, 40 reps, step up […]

EMOM 40
1 – 15/12 Cal Bike
2 – 12 Burpees
3 – 15/12 Cal Row
4 – 12 KB Swings

MCx: 70/53
MAx: 12/9 cals, 9 burpees, 53/35
MVx: 9/6 cals, 9 in+outs, 35/26

GOALS + GUIDANCE: 40 minutes of a steady grind! Choose a calorie bike and calorie row that takes the full […]

AMRAP 20
40 Double Unders
4 Cleans
4 Wall Walks

MCx: 225/155
MAx: 15 attempts, 165/115, 2 ww or 4 modified
MVx: 60 singles, 115/75, 20 pull thrus or plank taps

GOALS + GUIDANCE: Each movement should be challenging but allow for a steady pace throughout the 20 minutes. Aim […]

3 x AMRAP 7
300 Meter Run
30 Wall Balls
30 Sit Ups
rest 2 min

MCx: 20/14
MAx: 14/10
MVx: 200m, 20 reps, 10/6

GOALS + GUIDANCE: Each AMRAP 7 should feel like a strong, repeatable pace. Avoid going out hot! Run the 300s in around :90, then go unbroken […]