AMRAP 30
15 Cal Bike
30 DB Lunges
150 Meter Farmer’s Carry
MCx: 50/35, 70/53
MAx: 12 cals, 35/20, 53/35
MVx: 9 cals, 20 db lunges 25/15, 100m 35/26
MCx: Spend 60 seconds on the bike, at a moderate-hard pace. Use 2 dumbbells for the lunges, holding them on both shoulders […]
150 Double Unders
125 Sit Ups
100 Step Ups
75 Deadlifts
50 Burpees
25 KB Swings
MCx: 24″, 115/75, 70/53
MAx: 50 attempts, 20″, 95/65, 53/35
MVx: 150 singles, 100 sit ups, 75 steps 20″, 50 deads 75/55, 25 in+outs, 35/26
GOALS + GUIDANCE: Spend no more than three minutes on the jump rope. Purposefully break the […]
7 Rounds
10 Cleans
200 Meter Run
Rest 2 Minute
MCx: 95/65, 135/95, 155/105, 185/135
MAx: 75/55, 95/65, 115/75, 135/95
MVx: 55/35, 65/45, 75/55, 95/65
GOALS + GUIDANCE: This is a weight ladder – the first 4 rounds you’ll increase your weight, and the last 3 you’ll decrease it. The first 2 rounds, choose weights […]
30-20-10-20-30
Row For Calorie
Dumbbell Thrusters
Toes to Bar
Rest 1 Minute
MCx: 50/35
MAx: 25-15-10 cals, 35/20, knee or pike up
MVx: 20-15-10 cals, 25/15, v-up or leg lift
GOALS + GUIDANCE: Row at a moderate pace (1000/800 cals per hour) to complete the 30 calories in under 3 minutes, the 20 cals […]