8 Rounds
4 Hang Power Cleans
6 Front Squats
8 Toes to Bar
10 Box Jumps, 20″

MCx: 165/115
MAx: 125/85, knee or pike up, step up 24″
MVx: 75/55, v-up or leg lifts, step up 20″

GOALS + GUIDANCE: We love a workout with lots of rounds and short rep schemes. Aim to keep […]

AMRAP 30
With a Partner
:60 Row for Calories
Plank

GOALS + GUIDANCE: Grab a buddy! One person rows for calories while the other holds a plank, and switches every minute for 30 minutes. The goal is to keep moving consistently and accumulate as many calories as possible as a team. You […]

On the 4 Minute for 16 Minutes
10 Deadlifts
10 Burpees
10 Calorie Bike
10 Wall Balls

MCx: 275/185, 20/14
MAx: 185/135, 14/10
MVx: 7 reps, 135/95, 10/6

GOALS + GUIDANCE: Choose a moderately-heavy weight for the deadlifts. The first round you may go unbroken, and in later rounds break them into sets of […]

400 Meter Run
200 Meter Suitcase Carry (L)
400 Meter Run
200 Meter Suitcase Carry (R)
400 Meter Run
200 Meter Overhead Carry (L)
400 Meter Run
200 Meter Overhead Carry (R)
400 Meter Run
200 Meter Farmer’s Carry
400 Meter Run

MCx: 53/35
MAx: 300m, 35/26
MVx: 200m, 150m, 26/18

GOALS + GUIDANCE: Running and unilateral carry variations to challenge your grip, […]