1 Mile Run
100 Squats
100 Burpees
100 Sit Ups
100 Lunges
1K Row
MAx: 1200m run, 80 reps, 800m row
MVx: 800m run, 60 reps, in+outs, 600m row
GOALS + GUIDANCE: Wow, this one is going to be SPICY! Run the mile at a moderate pace and keep your time to 10 minutes or […]
20 Rounds
2 Power Cleans
3 Box Jumps
4 Toes to Bar
MCx: 185/135, 24″
MAx: 155/105, 20″, knee ups or pike ups
MVx: 95/65, step ups 24/20, v-ups or leg lifts
GOALS + GUIDANCE: Everyone’s favorite rep scheme! Complete two heavy power cleans (should be single reps, so scale up or down to […]
6 Rounds
200 Meter Run
12 KB Swings
9 Pull Ups
Rest 1 Minute
MCx: 53/35
MAx: 35/26, 5 strict (band)
MVx: 100m, 26/18, 12 ring rows
GOALS + GUIDANCE: Complete the run in :60 or less, and immediately pick up the kettlebell and do a straight set of kettlebell swings. Breath at the top of […]
AMRAP 15
300 Meter Run
150 Meter Farmer Carry
30 Sit Ups
MCx: 53/35
MAx: 35/26
MVx: 200m run, 100m fc 26/18, 20 sit up
GOALS + GUIDANCE: We love a farmer’s carry!! When you see AMRAP, take the opportunity to work on something new, challenge yourself with heavier weights, or […]