12 x on the 4 Minute
1. 400 Meter Run + 12/9 Cal Bike
2. 400 Meter Run + 30 Lunges
3. 400 Meter Run + 12/9 Cal Row
4. 400 Meter Run + 10 Sit to Stands
5. 400 Meter Run + 30 Wall Balls
6. 400 Meter Run + 100 Meter Farmer’s Carry

MCx: […]

EMOM 15
1 – 5 Weighted Pull Ups
2 – 15 DB Floor Press
3 – 30 Squats

MCx: 50/35
MAx: no weight and/or banded, 35/20
MVx: 10 ring rows, 25/15, 20 squats

GOALS + GUIDANCE: Sneaky little strength day! Minute one, choose a difficult pulling movement. If you can add weight to your pull up, […]

In a Team of 3
10k Row
*rotate every 250m, do 10 sit ups

GOALS + GUIDANCE: Go ALL OUT when it’s your turn. There’s plenty of time to rest. If you’re a WICKED strong rower aim for 1:30-1:40 split. If rowing isn’t your jam, aim for a 1:45-1:55 split.

AMRAP 25
P1: Run 200 Meters
P2: AMRAP
5 Deadlifts
13 Push Ups
9 Box Jumps

MCx: 275/185, 24/20
MAx: 185/135, chest to abmat push ups, step ups 24″
MVx: 135/95, knee push ups, step up 20″

GOALS + GUIDANCE: A twist on a Hero workout! Partner 1 will run 200 meters as […]