In Teams of 3
10 Rounds Each
20 DB Step Ups, 20”
Bike for Cals
Row for Cals
MCx: 50/35
MAx: 35/20
MVx: 25/15
GOALS + GUIDANCE: In teams of 3 (made as fair as possible by the coaches), one person will do 20 db step ups (they are the time keeper) while one person […]
3 Rounds
15 Squats
15 Deadbug
15 Glute Bridge
15 Curtsy Lunge (L)
15 Curtsy Lunge (R)
*add 1 db rnd 2 + 3
GOALS + GUIDANCE: Together as a class, and for quality not time, you’ll move through the three rounds of the warm up. Rounds two and three, use a dumbbell and […]
GOALS + GUIDANCE: Start your first working set of presses at 75% and build for the remaining two sets. Remember to keep your legs locked and abs engaged. Take two minutes between sets. Record your weight.)
With a Partner
150 Calorie Bike
100 Power Cleans
50 Muscle Ups
MCx: 135/95
MAx: 115/75, 125 cals, chest to bars
MVx: 100 cals, 75/55, pull ups/band/ring rows
GG; Grab a friend and let’s go! Switching every minute or :45, accumulate as many calories as possible when it’s your turn, until you and your […]
AMRAP 18
400 Meter Run
5 Wall Walks
MAx; 300m run, 3 wall walks or mod wall walks
MVx: 200m, 30 plank taps
GOALS + GUIDANCE: The strategy for this one?! Run fast 400’s, and recover between wall walks. Run the 400’s in about 2:00 and complete the […]