“Gatlauk”
AMRAP 15
20 Wall Balls
15 Box Jumps
10 DB Snatch

MCx: 20/14, 24/20, 50/35
MAx: 14/10, 24″ step ups, 35/20
MVx: 10/6, 20″ step ups, 25/15

GOALS + GUIDANCE: Find a steady pace and hold onto it for all fifteen minutes! Do the wall balls unbroken for as long as possible, then maybe break them into 12/8 reps. […]

AMRAP […]

AMRAP 25
500/400 Meter Row
50 Sit Ups
50 Lunges

MVx: 375/300m, 30 sit ups, 30 lunges or squats

GOALS + GUIDANCE: Push your pace on the rower to complete the designated meters in two minutes or less. Find a moderately fast pace on the sit ups, where you can recover but also continue to […]

5 Rounds
400 Meter Run
12 Burpees
9 Deadlifts
6 Hang Power Clean
3 Jerks

Rest 2 Minutes

MCx: 155/105
MAx: 115/75
MVx: 300m, 9 in+outs, 9-6-3 reps for barbell 95/65

GOALS + GUIDANCE: The Hero workout “DT” just got better! How? By adding a 400 meter run, 12 burpees, and a REST! Complete the 400 around the two minute mark, move through the burpees at a […]