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 […]
EMOM 16
1 – 1 Front Squat
2 – 12 Toes to Bar
MAx: knee up or pike up
MVx: v-up
GOALS + GUIDANCE: From the floor, use 80% of your 1 rep max (or the heaviest weight you can clean) for the one front squat. Yes, you can squat clean it! For minute two, pick a challenging ab movement […]
With a Partner
15 Rounds Each:
:30 on/ :30 off
for […]
10-9-8-7-6-5-4-3-2-1
Strict Pull Ups
DB Push […]