AMRAP 10
10 Curls
10 Press
10 Front Squats
10 Upright Rows
10 Bent Over Rows
10 Romanian Deadlifts

MCx: 45/35 (barbell)
MAx: 35/25
MVx: 25/15

GOALS + GUIDANCE: You’ll have ten minutes to complete as many rounds as possible of the barbell series. Keep the ten reps of every movement unbroken, and try […]

AMRAP 25
500/400 Meter Row
50 Sit Ups
50 Lunges

MVx: 375/300m, 30 sit ups, 30 lunges or squats

GOALS + GUIDANCE: Push your pace on the rower to complete the designated meters in two minutes or less. Find a moderately fast pace on the sit ups, where you can recover but also continue to make progress forward. Complete the sit ups in around two minutes or so, and then move to the lunges. The lunges are fifty TOTAL reps (25 per side.) You can do these by moving around the gym, giving out high fives, or in place. Target […]

5 Rounds
400 Meter Run
12 Burpees
9 Deadlifts
6 Hang Power Clean
3 Jerks

Rest 2 Minutes

MCx: 155/105
MAx: 115/75
MVx: 300m, 9 in+outs, 9-6-3 reps for barbell 95/65

GOALS + GUIDANCE: The Hero workout “DT” just got better! How? By adding a 400 meter run, 12 burpees, and a REST! Complete the 400 around the two minute mark, move through the burpees at a steady pace that doesn’t require you to pause/stop (:60-:75). Then complete a shorter rep scheme of “DT”, where you don’t need to drop the bar between movements. The jerk or hang cleans could be the limiting factor, so make sure during warm ups you can […]

EMOM 16
1 – 1 Front Squat
2 – 12 Toes to Bar

MAx: knee up or pike up
MVx: v-up

GOALS + GUIDANCE: From the floor, use 80% of your 1 rep max (or the heaviest weight you can clean) for the one front squat. Yes, you can squat clean it! For minute two, pick a challenging ab movement whether it’s on the rig, or on the floor. Try to go unbroken on the toes to bar as long as possible, then break into sets of 6 and 6 or 5,4 and 3. Record your weight and any modifications.