EMOM 24
1 – 30 Sit Ups
2 – 200 Meter Run
3 – 100 Meter Farmer’s Carry

MCx: 70/53

MAx: 150m, 53/35

MVx: 20 sit ups, 100m, 35/26

GOALS + GUIDANCE: Minute one, crush the sit ups by […]

3 Rounds
60/48 Calorie Bike
1k/800 Meter Row
Rest 4 Minutes

MAx: 50/38, 800/600m

MVx: 40/28, 600/400m

GOALS + GUIDANCE: The bike will take FOUR minutes or less, same with the row! Scale, scale, scale to meet the time domain. There is a substantial rest between rounds so really push your pace on […]

10 x on the 3 Minute
200 Meter Run
10 Toes to Bar
5 DB Clean+Jerks

MCx: 50/35

MAx: knee or pike ups, 35/20

MVx: 100m, v-up or leg lift, 25/15

GOALS + GUIDANCE: Run the 200 meters in :60 or less, then for as long as possible do the toes to bar unbroken […]

AMRAP 8

Up Ladder by 2 Reps

2 Box Jumps

2 Strict Pull Ups

12 […]