EMOM 40
1 – 15/12 Cal Bike
2 – 50 Meter Farmer’s Carry
3 – 10 Burpees Over a Plate
4 – Rest
MCx: 53/35
MAx: 12/9 cal, 35/26, regular burpees
MVx: 9/6 cals, 26/18, in+outs
GOALS + GUIDANCE: Pace yourself early, this workout will build at the half way mark. Find a strong, sustainable pace on […]
3 Rounds
800 Meter Run
15 Hang Cleans
30 Sit Ups
5 Wall Walks
MCx: 135/95
MAx: 600m, 115/75, 3 ww or modified ww
MVx: 400m, 75/55, 20 shoulder taps or plank pull thru or 5 inchworms
GOALS + GUIDANCE: Run the 800s in about four minutes, or scale the meters to meet the time domain. Choose […]
GOALS + GUIDANCE: Complete the presses at 75, 80, 85 and 90% of your 1 rep max or perceived effort. On the last set, do at least four reps, and try to sneak in one extra rep. Record your final weight, and in notes record your reps.)
5 x 2:00 on/2:00 off
50 Double Unders
Max Lungesters
MCx: 35/25
MAx: 15 attempts, 25/15
MVx: singles, 15/10
GOALS + GUIDANCE: Start the two minute interval with 50 dubs (around :50-:60 of work) and in the remaining :60 do as many lungesters as possible. A lungster is a lunge on […]
GOALS + GUIDANCE: Complete the presses at 75, 80, 85 and 90% of your 1 rep max or perceived effort. On the last set, do at least four reps, and try to sneak in one extra rep. Record your final weight, and in notes record your reps.)