AMRAP 17
5 Thrusters
7 Power Cleans
9 Lateral Burpees
11/7 Calorie Bike

MCx: 115/75

MAx: 95/65, 9/6 cals

MVx: 75/55, 7/5 cals

GOALS + GUIDANCE: Keep the thrusters unbroken, then drop the bar before doing the power cleans unbroken. Keep a steady pace on the burpees, and complete the calorie bike in […]

3 x 6/6, build

GOALS + GUIDANCE: Holding a dumbbell in each hand, move slowly through 6 reps on one leg, then 6 reps on the other. Take 2 minutes between sets, ideally increasing your dumbbell weight each round.

1 – Jerk
2 – Front Squats
3 – Hang Power Clean
4 – Deadlifts
5 – Burpees
6 – Box Jumps, 20″
7 – Push Ups
8 – Sit Ups
9 – Pull Ups
10 – 100m Run
11 – KB Swings
12 – Jumping Lunges

MCx: 135/95, 70/53

MAx: 115/75, step up 24″, knee push, one band pull ups, 53/35, […]

3 x 6/6, build
*half body off of bench

GOALS + GUIDANCE: Holding a dumbbell on one side, with that same side half way off the bench, do 6 presses the switch sides. This half on/half off position creates a HUGE demand on your working side arm/leg, and opposite […]