2k Row, 2 Mile Bike
Rest 4 Minutes
1k Row, 1 Mile Bike
Rest 2 Minutes
500 Meter Row, 0.5 Mile Bike
MAx: 1600m/1.5m, 800m/.75m, 400m/.5m
MVx: 1200m/1.25m, 600m/.5m, 300m/.5m
GOALS + GUIDANCE: This may look like a long, sweatfest, but it’s really interval training!! Complete the 2k row (8 minutes or less) and the […]
10 Rounds
3 Wall Walks
20 Sit Ups
[…]
0:00-4:00
400 Meter Run
Max Alternating DB Devil’s Press
4:00-8:00
400 Meter Run
Max Alternating DB Snatch
8:00-12:00
400 Meter Run
Max Burpees
MCx: 50/35
MAx: 300m run, 35/20
MVx: 200m, 25/15, in+outs
GOALS + GUIDANCE: You get four minutes to run 400 meters (around 2:00) and then do as many reps as possible of the designated […]
8 Rounds
4 Toes to Bar
8 Box Jumps
16 Cal Row
MCx: 24″
MAx: knee up or pike up, 20″, 14 cals
MVx: 8 leg lifts or v-ups, 8 step ups 24/20, 12 cal row
GOALS + GUIDANCE: Small rep schemes + lots of rounds = a crowd pleaser! Keep your toes […]
AMRAP 15
100 Double Unders
25 Thrusters
15 Pull Ups
MCx: 95/65
MAx: 30 attempts, 75/55, 8 pull ups (banded/strict)
MVx: 150 singles, 15 thrusters 55/35, 15 ring rows or jumping pull ups
GOALS + GUIDANCE: Strategically break the dubs into sets of 20-25 to manage your grip, and heart rate, and […]