EMOM 12
Min 1: Max Alternating Pistols
Min 2: 200 Meter Run

MAx: pistols to bench/ball, 150m

MVx: lunges, 100m

GOALS + GUIDANCE: Pistols take 2-3 seconds per rep, target 20 in the minute before running 200 meter in the 2nd minute. Expect your legs to feel heavy the first […]

8 x AMRAP 2 (alternate amraps)
AMRAP 2:
1 Round of “DT”
Max Burpee Over Bar in Remaining Time

Rest 1 Minute

AMRAP 2:
1 Round of “Cindy”
Max Plank Hold

MCx: 155/105
MAx: 115/75, 5 strict (band) pull ups, 10 knee push ups
MVx: 75/55, in+outs, 5 ring row, 5 knee push ups, 10 squats

GOALS + GUIDANCE: […]

EMOM 20
1 – 5 Wall Walks
2 – 200 Meter Run
3 – 10 SLOW Ring Rows
4 – 200 Meter Run

MAx: 3 mod ww, 150m

MVx: 20 plank pull thru, 100m

GOALS + GUIDANCE: Complete the wall walks with minimal rest between reps. Push the run to fit the meters in under […]