5 Rounds
15 Kettlebell Swing
30 Sit Ups
15/12 Calorie Bike
MCx: 70/53
MAx: 53/35, 12/9 cals
MVx: 35/26, 20 sit ups, 9/6 cals
GOALS + GUIDANCE: Complete the kb swings unbroken. Choose […]
BACK SQUATS
5 x 3, across at 70%
Rest 2:00 Between Sets
4 Rounds
15 Front Squat
12 Strict Ring Dips
MCx: 95/65
MAx: 75/55, jumping, or 6-8 with a band
MVx: 65/45, bench or box dips
GOALS + GUIDANCE: Choose a light […]
AMRAP 20
300m Row
10 Deadlifts
50 Double Unders
MCx: 185/135
MAx: 155/105, 15 attempts
MVx: 200m, 95/65, 50 singles
GOALS + GUIDANCE: Set a moderately uncomfortable pace from the start, and hold on! Hold your typical 500m split pace for the 300 meter row, and break up your deadlifts early […]
EMOM8
Hang Squat Clean
Low Hang Squat Clean
Squat Clean
at RPE 6-7.5/10
GOALS + GUIDANCE: Stay at a moderate-heavy weight for all 8 minutes or build up to the 6.5-7 effort. Start the first rep at your hips, the second from above the knee and eventually from the floor. Aim for consistent contact […]
02.16-02.22.2026
SUMO DEADLIFTS
4 x 3, across at 80%
Rest 1:30 Between Sets