600/500 Meter Row
200 Meter Farmer Carry
20 Broad Jumps
500/400 Meter Row
200 Meter Farmer Carry
20 DB Suitcase Lunges
400/300 Meter Row
200 Meter Farmer Carry
20 Broad Jumps
300/200 Meter Row
200 Meter Farmer Carry
20 DB Suitcase Lunges

MCx; 50/35
MAx: 35/20
MVx; 25/15

GOALS + GUIDANCE: Spend 2-2:15 minutes on the first row, 2 minutes on the second […]

7 Rounds
3 Bar Muscle Ups
15 KB Swings
300 Meter Run

MCx: 70/53
MAx: 6 chest to bars, 53/35
MVx: 6 pull ups or 8 ring rows, 35/26, 200m run

GOALS + GUIDANCE: Choose an upper-body-pulling movement that is CHALLENGING for you. It could be individual bar muscle ups or attempts, chest to […]

AMRAP 15
15/12 Cal Bike
15 Hang Squat Cleans
Rest 1 Minute

MCx; 135/95
MAx: 12/9 cals, 115/75
MVx; 9/6 cals, 10 hang squat cleans 75/55

GOALS + GUIDANCE: Yup, that’s what this workout is going to feel like, the best on earth! Complete the 15/12 calorie bike in around […]

7 Rounds
200 Meter Run
12 Toes to Bar
12 DB Snatch

MCx: 50/35
MAx: knee or pike up, 35/20
MVx: 100m, v-ups or leg lifts, 25/15

GOALS + GUIDANCE: Run the two hundred in about :60, then try to do the first set of toes to bar unbroken or in 6/6. Hop down and […]