5x on the 6 minute
400 Meter Run
500 Meter Row
1 Round of “DT”

MCx: 155/105

MAx: 300m run, 400m row, 125/85

MVx: 200m run, 300m row, 75/55 (9-6-3 reps)

GOALS + GUIDANCE: On the 6 minute, complete the run, row, and 1 round of “DT” (12 deadlifts, 9 hang power cleans, 6 push jerks), […]

3 x 8/8, build

GOALS + GUIDANCE: Holding a dumbbell in each hand, move slowly through 8 reps on one leg, then 8 reps on the other. Take 2 minutes between sets, ideally increasing your dumbbell weight each round.

3 x 8/8, build
*half body off of bench

GOALS + GUIDANCE: Holding a dumbbell on one side, with that same side half way off the bench, do 8 presses the switch sides. This half on/half off position creates a HUGE demand on your working side arm/leg, and opposite […]

3 x 8/8, build

GOALS + GUIDANCE: Stand with one foot slightly in front of the other and a dumbbell in the opposite hand. Push your hips back (like an RDL) until you feel a stretch in the hamstring of your front leg, then immediately stand back up. Do […]

AMRAP 20
10 Push Press
10 KB Swings
10 Box Jumps

MCx: 115/75, 53/35, 24/20

MAx: 75/55, 35/26, step 24″

MVx: 55/35, 26/18, step 20″

GOALS + GUIDANCE: Light weights + small sets = LOTS of rounds! Choose a weight for the push press and kb swings that you can do […]