AMRAP 20
300m Row
10 Deadlifts
50 Double Unders
MCx: 185/135
MAx: 155/105, 15 attempts
MVx: 200m, 95/65, 50 singles
GOALS + GUIDANCE: Set a moderately uncomfortable pace from the start, and hold on! Hold your typical 500m split pace for the 300 meter row, and break up your deadlifts early […]
02.16-02.22.2026
6 x on the 3 Minute
400m Run
Max Eye-Height Swings
MCx: 70/53
MAx: 53/35
MVx: 300m, 35/26
GOALS + GUIDANCE: Run at a moderate pace completing the meters in about 2 minutes. In the remaining time complete as many swings as you can, breathing at the top of every movement. Try to break the swings only once, target […]
6 Rounds
15/12 Calorie Row
10 Alternating Devil’s Press
Rest 2:00
6 Rounds
15/12 Cal Bike
10 Alternating DB Hang Clean and Jerk
10 Burpee over DB
MCx: 50/35
MAx: 12/9 cals, 35/20
MVx: 9/6 cal, in+out step over
GOALS + GUDIANCE: For the first couplet, push the row to complete the calories in :60 or less. A devil’s press is a burpee (on hand on […]
EMOM8
Hang Squat Clean
Low Hang Squat Clean
Squat Clean
at RPE 6-7.5/10
GOALS + GUIDANCE: Stay at a moderate-heavy weight for all 8 minutes or build up to the 6.5-7 effort. Start the first rep at your hips, the second from above the knee and eventually from the floor. Aim for consistent contact […]