AMRAP 30
With a Partner
:60 Row for Calories
Plank

GOALS + GUIDANCE: Grab a buddy! One person rows for calories while the other holds a plank, and switches every minute for 30 minutes. The goal is to keep moving consistently and accumulate as many calories as possible as a team. You […]

On the 4 Minute for 16 Minutes
10 Deadlifts
10 Burpees
10 Calorie Bike
10 Wall Balls

MCx: 275/185, 20/14
MAx: 185/135, 14/10
MVx: 7 reps, 135/95, 10/6

GOALS + GUIDANCE: Choose a moderately-heavy weight for the deadlifts. The first round you may go unbroken, and in later rounds break them into sets of […]

400 Meter Run
200 Meter Suitcase Carry (L)
400 Meter Run
200 Meter Suitcase Carry (R)
400 Meter Run
200 Meter Overhead Carry (L)
400 Meter Run
200 Meter Overhead Carry (R)
400 Meter Run
200 Meter Farmer’s Carry
400 Meter Run

MCx: 53/35
MAx: 300m, 35/26
MVx: 200m, 150m, 26/18

GOALS + GUIDANCE: Running and unilateral carry variations to challenge your grip, […]

EMOM 12
1 – 15 Box Jumps
2 – 15/12 […]

10 Rounds
4 Bar Muscle Ups
:60 Calorie Bike
Rest 1 Minute

MAx 6 chest to bars
MVx: 6 strict pull ups (band)

GOALS + GUIDANCE: Aim to complete the bar muscle ups unbroken or fast singles with minimal rest, then immediately transition to the bike. Push hard for calories […]