10 Rounds
100 Meter Run
2 Power Cleans

30 Double Unders

MCx: 225/155
MAx: 165/115, 10 attempts
MVx: 115/75, 40 singles

GOALS + GUIDANCE: We love a 10 rounder! Run the 100 meters in :30 or less. Choose a weight for the power cleans that is HEAVY! A weight that you’re forced to take a breath before each rep, and you have to do them as singles. The dubs should take :30 or less. Use the run to “recover” before the next set of cleans and dubs. Target 17 minutes.

With a Partner
5 Rounds
30 Calorie Bike
50 Russian KB Swings
30 Toes to bar
20 Burpees

MCx: 53/35
MAx; 24 cals, 35/26, knee or pike up
MVx: 20 cals, 26/18, v-ups, in + outs

GOALS + GUIDANCE: With a partner, buddy or your valentine, share reps for every movement to complete the 5 rounds. The calorie bike will take around 2:00 to complete, target 55+ rpms. The kettlebell swings will take about :60,the toes to bar :60, and the burpees around :60. Have fun! Target 25 minutes.

“Call it Love”
AMRAP 9
18 DB Step Overs, 20″
9 Pull Ups
Rest :30

MCx: 50/35
MAx: 35/20, 5 strict (band)
MVx; 25/15, 12 ring rows

GOALS + GUIDANCE: As fast as possible, do 18 db step up overs holding the dumbbell however […]

4 x 2:00 on/1:00 off
200 Meter Run
15 Hang Power Cleans

MCx: 135/95
MAx: 150m, 115/75
MVx: 100m, 75/55

GOALS + GUIDANCE: You get a two minute window to move as fast as you can! Run the 200 meters in :60 or less (scale meters to fit the :60 time domain.) Then, choose […]

“Gatlauk”
AMRAP 15
20 Wall Balls
15 Box Jumps
10 DB Snatch

MCx: 20/14, 24/20, 50/35
MAx: 14/10, 24″ step ups, 35/20
MVx: 10/6, 20″ step ups, 25/15

GOALS + GUIDANCE: Find a steady pace and hold onto it for all fifteen minutes! Do the wall balls unbroken for as long as possible, then maybe break them into 12/8 reps. The wall balls will take about :60. The box jumps will take :45-:60. Be sure to breath on the step down. Then complete each round with ten alternating dumbbell snatches (:30), and since there’s only ten, use a heavy weight! Target 5-6 rounds.