Pull Ups
3×10
Lateral Raises
3×15, build
DB Overhead Tricep Extensions
3×15, build
Hanging Leg Raises
3×10-15
GOALS + GUIDANCE: For the front squats, coaches will […]
08.18-08.24.2025
EMOM 40
1 – 15/12 Cal Bike
2 – 50 Meter Farmer’s Carry
3 – 10 Burpees Over a Plate
4 – Rest
MCx: 53/35
MAx: 12/9 cal, 35/26, regular burpees
MVx: 9/6 cals, 26/18, in+outs
GOALS + GUIDANCE: Pace yourself early, this workout will build at the half way mark. Find a strong, sustainable pace on […]
3 Rounds
800 Meter Run
15 Hang Cleans
30 Sit Ups
5 Wall Walks
MCx: 135/95
MAx: 600m, 115/75, 3 ww or modified ww
MVx: 400m, 75/55, 20 shoulder taps or plank pull thru or 5 inchworms
GOALS + GUIDANCE: Run the 800s in about four minutes, or scale the meters to meet the time domain. Choose […]