AMRAP 10

9/6 Calorie Bike

30 Double Unders

MAx: 10 attempts

MVx: 7/4 cals, 45 singles

GOALS + GUIDANCE: Complete the calorie bike in 30 seconds or less, pushing to an uncomfortable pace but not redlining it. Then, compose yourself with one big breath, and do the double unders unbroken in about 30 seconds or less. Repeat the couplet for 10 minutes, with a target of 8-10 rounds.

8 Rounds
6 Jerks
6 DB Pull Ups
Rest 2 Minute

MCx; 185/125, 25/15
MAx: 135/85, no weight or less weight
MVx: 75/55, band or ring rows

GG: Heavy Day! Yes, treat this workout like it’s a lifting day. Don’t worry about your interval time, focus on how much weight you can press overhead (you may have to break the set of six into 3/3) and how much weight you pull (same, you may have to break these up into 3/3 and maybe even 2/2/2.) Record the weights that you use, and the total time it takes to complete the eight rounds (rest included). Target 20 minutes.

With a Partner
3 Rounds
1000/800 Meter Row
50 Burpees
50 Box Jumps
800 Meter Run

MCx: 24/20

MAx: 800/600m, 24″ step ups

MVx: 600/400m, 30 reps, in+outs, 20″ step ups

GOALS + GUIDANCE: Divide the meters and reps anyway you’d like. Find a moderately steady pace to maintain from the very beginning of the workout. Complete the row in 4 minutes or less, burpees in 3 minutes, box jumps in 3 minutes and the run in around 4 minutes. Scale meters or reps to meet the time restrictions. Target sub 40 minutes.

Marc Small
U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan. He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney.

AMRAP 12

Up Ladder by 3 Reps

3 Toes to Bar

3 Wall Balls

6/6, 9/9, etc..

MCx: 20/14

MAx: knee or pike up, 14/10

MVx; v-up or leg lift, 10/6

GOALS + GUIDANCE: This workout starts manageable, and ramps up quickly. Focus on unbroken sets early on. As the reps increase, break up the toes to bar and wall balls strategically to avoid burnout. Keep moving and minimize rest. Target the round of 18/18.

AMRAP 20

10 DB Snatch

20 Goblet Squats

30 Bicycle Sit Ups

40 Single Unders

MCx: 50/35

MAx: 35/20

MVx: 25/15

GOALS + GUIDANCE: Find a smooth and consistent pace to hold for all 20. minutes. Choose a weight for the dumbbell snatches that you can always cycle 10 in a row, but the last four reps take effort. Use your dumbbell for the 20 goblet squats – do these unbroken for as long as possible. The 30 bicycles are 15 reps per side. And then pick up your rope for 40 controlled singles. Target 8-10 rounds.

2 Rounds
500/400 Meter Row
50 Push Ups
400 Meter Run
200 Meter Farmer Carry
500/400 Meter Row
50 Sit Ups
400 Meter Run

MCx: 53/35
MAx: push ups to abmat(s), 35/26
MVx; 375/300m row, 30 reps knee push ups, 300m run, 26/18, 40 sit ups

WOD GOALS + GUIDANCE: Push the row and run to finish them in two minutes. Chip away at the push ups in sets of f5-10 from the very beginning to avoid reaching failure. Scale the number of reps to complete them in 3 minutes or less. The farmer’s carry (with 2 kettlebells) will take about 2 minutes. Take a break at the 100 meter turn around to give your grip a quick shake out and shuttle your way back. Sit ups (2:00) are your opportunity to breathe, make up some ground, and get ready either for the second round or to PUSH the final 400 meters. Target 25-30 minutes.

8 Rounds
3 Strict Pull Ups
6 KB Deadlifts

MCx: 70/53

MAx: band, 53/35

MVx: 6 ring rows, 35/26

GOALS + GUIDANCE: Keep the pull ups unbroken for as long as possible. The kettlebell deadlifts are with TWO kettlebells. Be sure to place them down outside of your feet (safety). Target 6 minutes (8 minute cap).

EMOM 15

1 – 15/12 Cal Bike

2 – 15 Box Jumps

3 – 15 Burpees

MCx: 24″

MAx: 12/9 cals, 20″

MVx: 9/6 cals, 9 box jumps or step ups, 9 in+outs

GOALS + GUIDANCE: Each minute should take around :45–:50 of steady work, leaving a short window to transition and recover. Push the bike but avoid redlining. Save energy for the box jumps and burpees. Keep box jumps smooth and consistent, stepping down to control your breathing. The goal is to maintain pace across all 5 rounds of each movement. Record any modifications.

5 Rounds on the 5 Minute
18/15 Calorie Row
10 Front Squats
18/15 Calorie Row
20 Wall Balls

MCx: 155/105, 20/14

MAx: 15/12 cals, 115/75, 14/10

MVx: 12/9 cals, 95/65, 10 wall balls at 10/6

GOALS + GUIDANCE: On the minute work, means MOVE QUICKLY! Both cal rows will take :60-:75 to complete. Choose a weight for the front squats that’s moderately heavy, and you can do at least 6 reps before breaking the set. Try to go unbroken on the wall balls, as they’re the last movement before you get a rest! Target 3:30-4:00 per interval.