15 Rounds
200 Meter Run
10 Russian KB Swings
5 Burpees Over the KB
MCx: 53/35
MAx: 35/26
MVx: 100m, 35/26, in+outs
GOALS + GUIDANCE: Yes, you read that right, FIFTEEN rounds! The 200 meter run will take about :60. Immediately pick up your kettlebell for ten fast swings (:15-:20) and then do five burpees […]
5 x on the 7 Minute
500/400 Meter Row
30 Wall Balls
20 DB Snatch
10 Pull Up
MCx: 20/14, 50/35
MAx: 400/375m, 14/20, 35/20, 5 strict (band)
MVx: 375/200m, 20 wb 10/6, 15 db sn 25/15, 15 ring rows
GOALS + GUIDANCE: On the five minute, try to complete the chipper in five […]
4 Rounds
50′ DB Walking Lunge
15 Hollow Rocks
100′ […]
4 […]
5 Rounds
400 Meter Run
10 Jerks
MCx: 185/125
MAx: 155/105
MVx; 300m, 115/75
GOALS + GUIDANCE: Run the 400 meters in about 2:00, using the last 25-50 meters to slow down and prepare for the jerks. The jerks should feel heavy! Do them in a set of 6 then 4 to start, […]