Barbell Curls 3×12

Seated DB Tricep Extension 3×15

Single-Arm DB Bent Over Rows 3×15/side

Dips 3×12

GOALS + GUIDANCE: This accessory session is focused on building arm and upper-back strength. Choose weights that challenge you in the final few reps of each set while maintaining good form. Move with control on every rep […]

3 x 15, building

GOALS + GUIDANCE: Focus on control and full range of motion, pausing briefly at the top of each rep to squeeze the glutes. Start with a moderate weight and build each set (no bouncing or arching your lower back). The goal is to feel a strong glute […]

10 x on the 2:00
200 Meter Run
10 Burpees

MAx: 7 burpees

MVx: 7 in+outs

WOD GUIDANCE & GOALS
Get ready for this burner! Spend no more than :60 on the run and then race through 10 burpees. If 10 burpees takes you more than :30, scale to less reps. […]

4 Rounds
500/400 Meter Row
12 Toes to Bar
18 Thrusters
21 Step Ups, 24″

MCx: 95/65

MAx: 400/350, knee or pike up, 75/55, step 20″

MVx: 375/300m, v-up or leg lift, 15 thrusters 55/35, 18 step up 20″

GOALS + GUIDANCE: Push the row to complete the meters in two minutes or less. Break the toes […]