10 Rounds of
AMRAP 1
Bike for Cals
Rest 2 Min

GOALS + GUIDANCE: Get uncomfortable! The goal for today’s sprints is to keep your RPMs and calories consistent from round to round. You’ll have plenty of time to recover, don’t be afraid to push! Record your total calories with a goal of 90-150 cals.

AMRAP 20
50 KB Swings
35 Goblet Squats
20 Russian Twists

MCx: 53/35
MAx: 35/36
MVx: 40 kbs 26/18, 25 gob squats, 20 rtwists

GOALS + GUIDANCE: Choose a lighter weight for kettlebell swings, one that you can swing for at least 30 reps before having to break. The swings will take around 2:30-3:00. Take the same kettlebell and hold it in the rack position for the goblet squats. Try to get at least half way through the squats before breaking (25/10 or 20/15). Then, use the kettlebell for 20 (total) Russian twists, tapping the kettlebell bulb to the ground on either side. Target 3 rounds.

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.

AMRAP 20
250/200 Meter Row or Run
1 Minute Plank

GOALS + GUIDANCE: Row or Run the 250/200’s in :60 or less. Then, hold a plank (elbows or hands, no side planks) for 1 minute to “recover.” Target 8-10 rounds

3 x 6/6, across

GOALS + GUIDANCE: Hold a dumbbell at chest height and take controlled steps to the side, keeping your chest tall and knee tracking over your toes. Do 6 reps on one side then the other. Choose a weight that challenges your legs and glutes by the last few reps but still allows for good depth and control.

AMRAP 10
10 Burpees
10 Toes to Bar
10 Pistols

MAx: knee or pike up, assisted (bench, ball, rig, etc)
MVx: in+outs, leg lifts or v-ups, step downs or squats

GOALS + GUIDANCE: Find a moderate pace you can maintain for all 10 minutes, do not win the first round. Burpees will take :30-:60, and toes to bar (keeping them unbroken as long as possible) will take :30. Alternate legs on the pistols (or any unilateral movement of your choice) for 10 total reps, completing them in about :30-:45. Target 5-7 rounds.

10 x on the :90
1 Clean Pull
1 Hang Power Clean
1 Power Clean
*building

GOALS + GUIDANCE: A weightlifting complex is a great opportunity to dial in your form and technique. The clean pull is to focus on straight arms and keeping the bar close. The hang power clean helps to focus on a speedy jump and fast elbows to the rack position. Then you combine both movements, and their focuses, to hopefully execute a mean-looking power lean! Start at a lighter weight (6/10 effort) and make small builds from there. Per ushe, only increase your weight if your technique is spot on. Record your weights.

Barbell Curls 3×10

Seated DB Tricep Extension 3×12

Single-Arm DB Bent Over Rows 3×12/side

Dips 3×10

GOALS + GUIDANCE: This accessory session is focused on building arm and upper-back strength. Start heavier than you did last time, as there are less reps per movement.

3 x 12, across

GOALS + GUIDANCE: Target your finishing weight from last time we did these.The goal is to feel a strong glute contraction and keep the reps smooth and unbroken.

3 Rounds
15 DB Thrusters
12 Pull Ups
9 Cal Bike

MCx; 50/35
MAx: 35/20, 6 pull ups (band), 7 cals
MVx: 25/15, ring rows, 5 cals

GOALS + GUIDANCE: Break the dumbbell thrusters into 2-3 sets (10 and 5, or 6,5 and 4.) Spend no more than :60 on this movement. For the pull ups, either do them unbroken, or in 2-3 sets with small breaks (about :60 or less.) Then for the bike calories, complete them in :45 or less. Target 8-10 minutes (12 min cap.)

5-10-15-20-25
L-Arm DB Hang Snatch
Box Jumps
R-Arm DB Hang Snatch
Box Jumps
Rest 1 Minute

MCx: 50/35, 24/20
MAx: 35/20, step 24″
MVx: 25/15, step 20″

GOALS + GUIDANCE: Complete 5 dumbbell hang snatches your left arm, then 5 box jumps. Repeat the 5 hang snatch but now with your right arm, and another 5 box jumps. Once you finish the second round of box jumps you’ll rest 1 minute before starting the round of 10 reps. Repeat the same sequence for 10 reps, 15 reps, 20 and then 25 reps. Target 18-20 minutes (22 min cap). Record your total time.