3 x 8/8, build

GOALS + GUIDANCE: Stand with one foot slightly in front of the other and a dumbbell in the opposite hand. Push your hips back (like an RDL) until you feel a stretch in the hamstring of your front leg, then immediately stand back up. Do […]

AMRAP 20
10 Push Press
10 KB Swings
10 Box Jumps

MCx: 115/75, 53/35, 24/20

MAx: 75/55, 35/26, step 24″

MVx: 55/35, 26/18, step 20″

GOALS + GUIDANCE: Light weights + small sets = LOTS of rounds! Choose a weight for the push press and kb swings that you can do […]

10 Rounds
20 Squats
10 Push Ups
Rest 2 minute
5 Rounds
50 Dubs
:60 Plank
Rest 2 Minutes
3 Rounds
25 Wall Balls
50 MB Twists

MCx: 20/14
MAx: abmat push ups, 10 attempts, 14/10
MVx: 15 squats, knee push, singles, :45 plank, 15 wb, 30 twists, 10/6

GOALS + GUIDANCE: For the first couplet, move quickly through twenty air squats, then […]

40-30-20 DB Hang Clean+Jerk
800-600-400 Meter Run
40-30-20 Pull Ups

MCx: 50/35
MAx: 35/20, 20-15-10 pull ups (band)
MVx: 30-20-10 25/15, 600-400-200m, ring rows

WOD GOALS + GUIDANCE: Alternating sides, complete the designated number of db hang clean+jerks. Choose a db weight that you can move for at least 20 reps before breaking. The first […]