5 Rounds
15/12 Cal Bike
100m Suitcase Carry
:60 Plank

MCx: 70/53
MAx: 12/9 cal, 53/35
MVx: 9/6 cal, 35/26

GOALS + GUIDANCE: Get ready for a sneaky ab workout! Bike 15/12 cals in :50-:60. Start the suitcase carry with a heavy kettlebell in one hand and switch hands on the return. On the […]

AMRAP 15
Up Ladder by 3
3 DB Hang Clean + Jerks
3 Burpees Over the DB
50′ Walking Lunge

MCx: 50/35
MAx: step over, 35/20
MVx: in+out, 25/15, 20 squats

GOALS + GUIDANCE: From the hang position, do 3 clean and jerks TOTAL with whichever arm(s) you’d like. Drop down next […]

500 Meter Row
400 Single Unders
300 Squats
2 Mile Bike
100 Leg Lifts

MVx: 400m, 300 singles, 200 squats, 1 mile bike, 75 leg lifts

GOALS + GUIDANCE: Steady pace wins the race! The row will take around 2 minutes, do not sprint. The single unders will take around 3 minutes to complete […]

600-400-200 Meter Run
50-35-20 Wall Ball
50-35-20 Sit Up

MCx; 20/14
MAx: 14/10
MVx: 300-200-100, 30-20-10 reps 10/6

GOALS + GUIDANCE: Run at a pace somewhere between your 1 mile pr pace and your 5k pr pace… that’s moderately fast! The 600 will take around three minutes, the 400 around two mintues, and the 200 […]