In Teams of 2
1600m Run
40 Db Push Press
40 Burpee Pull Up
800m Run
30 DB Push Press
30 Burpee Pull Up
400m Run
20 Db Push Press
20 Burpee Pull Up
200m Run
10 Db Push Press
10 Burpee Pull Up
MCx: 50/35
MAx: 35/20, burpee jumping pull up
MVx: 800-600-400-200m, 25/15, in+outs then ring rows
GOALS + GUIDANCE: Break […]
4 Sets
6/6 Step Ups with Knee Raise
6/6 Slow Poliquin Step Ups
Rest 1 Minute
MCx: 35/20
MAx: 25/15
MVx: unweighted
5 x AMRAP 3
12 Hang Snatch
6 Goblet Squats
3 Box Jumps
Rest 1 Minute
*Pick up where you left off.
MCx: 75/55, 50/35, 24″
MAx: 65/45, 35/20, 20″
MVx: […]
6 Rounds:
10 Toes to Bar
20 DB Alternating Cleans
25′ DB Suitcase Walking Lunge
Rest 1 Minute
MCx: 50/35
MAx: knee or pike up, 35/20
MVx: leg lift, 25/15
GOALS + GUIDANCE: Keep the toes to bar unbroken, alternate the db cleans for 20 total reps, then lunge 25′ with the db by your side (no shoulders). At the end of every […]
3 Rounds For Time
21 Kettlebell Swing
200 Meter Run
9 Front Squats
MCx: 70/53, 155/105
MAx: 53/35, 115/75
MVx: 35/26, 150m, 75/55
GOALS + GUIDANCE: Choose a heavy kb that you may have to break up […]
5 Sets
0:20 Max Rep Strict Chin ups
0:20 Max Rep Ring Rows
2:20 Rest
MAx: banded
MVx: seated ring chin up
5 Rounds:
6 Bar Muscle ups
12 DB Snatch
MCx: 50/35
MAx: chest to bars, 35/20
MVx: banded strict pull up, 25/15
GOALS + GUIDANCE: Choose a spicy upper-body pulling movement that you can chip away at in […]
2 x AMRAP 10
30/20 Calorie Row
20 Wall Balls
10 2-Push Up Burpees
Rest 2 Minutes
*pick up where you left off
MCx: 20/14
MAx: 25/18 cals, 14/10, regular burpees
MVx: 20/16 Cals, 10/6, 2 plank tap in+outs
GOALS + GUIDANCE: The calorie row should take :90 or less, scale to meet the time domain. Keep the wall balls […]
EMOM 8
2 Hang Squat Clean
1 Hang Power Clean
*build from 6/10 RPE
GOALS + GUIDANCE: The “hang” position will start just above your knee. Be sure to drag the bar up into your hip before jumping and then quickly pull under the bar or pull the bar to your shoulders. Ideally, […]
5-5-3-3-2-2, Build
rest 2:00 between sets
*start sets at 70% or 7/10 RPE