3 Rounds

500/400 Meter Row

20 Burpees

500/400 Meter Row

20 Eye-Height KB Swings

MCx: 53/35

MAx: 400/350m, 35/26

MVx: 375/300m, 15 rep in+out, 26/18

GOALS + GUIDANCE: Row at a moderate pace (2:00 or less) that allows you to transition quickly into the burpees without redlining too early. On the kettlebell swings, focus on unbroken sets. […]

AMRAP 10

10 Box Jump Overs, 20″

15 Sit Ups

20 Lunges

MAx: step overs

MVx: step ups, 20 squats

GOALS + GUIDANCE: Keep a steady and smooth […]

10 x 2:00on/2:00off
15/12 Cal Row
10 Burpees Over DB
Max Cal Bike

MAx: 12/9 cals

MVx: 9/6 cals, in+outs over db

GOALS + GUIDANCE: In two minutes, complete the chipper as fast as possible, leaving time to bike as many calories as you can! The row will take :50 or less, […]

10 Rounds

5 Thrusters

10 Pull Ups

150 Meter Run

MCx: 115/75

MAx: 75/55, 5 pull ups (band)

MVx: 55/35, ring rows, 100m

GOALS + GUIDANCE: Choose a thruster weight you can go unbroken on for most, if not all, of the workout. Aim to keep pull ups unbroken early, then break into 2 sets if […]