5 Rounds
20 Hand Release Push Ups
30 Eye-Height KB Swings
40 Sit Ups
50 Double Unders
Rest 2 Minute
MCx: 70/53
MAx: knee hr push up, 53/35, 15 attempts
MVx: 15 knee push ups, 20 rkbs 35/26, 30 sit up, 50 singles
GOALS + GUIDANCE: Push your pace through the 4 movements, knowing you have a […]
AMRAP 20:
1 Deadlift
1 Hang Squat Clean
1 Front Squat
1 Shoulder to Overhead
MCx: 205/145
MAx: 155/105
MVx; 95/65
GG: Treat this workout like an EMOM (maybe sneaking in a couple of extra rounds at the beginning) with the intention of completing 20-ish rounds. Choose a weight that feels […]
GOALS + GUIDANCE: Target slightly lighter or the same weight as last time. This time your working leg will be on a 25 or 45 pound plate to add the extra challenge. Do all 5 reps on one side then the other.)
AMRAP 16
150 Meter Suitcase Carry
20 Box Jumps
MCx: 70/53, 24″
MAx: 53/35, 20″
MVx: 100m, step 24/20″
GOALS + GUIDANCE: Choose a suitcase carry weight (4 lengths of the gym) that allows you to move continuously, switching hands as needed without stopping. On the box jumps find […]
GOALS + GUIDANCE: Same weight as last time, but this time an extra rep! Take at least 2:30 rest between sets in order to maintain that weight across the next two sets.)
EMOM 14
1 – 1 Clean
2 – […]