AMRAP 16
150 Meter Suitcase Carry
20 Box Jumps
MCx: 70/53, 24″
MAx: 53/35, 20″
MVx: 100m, step 24/20″
GOALS + GUIDANCE: Choose a suitcase carry weight (4 lengths of the gym) that allows you to move continuously, switching hands as needed without stopping. On the box jumps find […]
GOALS + GUIDANCE: Same weight as last time, but this time an extra rep! Take at least 2:30 rest between sets in order to maintain that weight across the next two sets.)
EMOM 14
1 – 1 Clean
2 – […]
AMRAP 15
7 Burpee Pull Ups
12/9 Calorie Bike
MAx: 7 burpees + 7 banded pull ups
MVx: 7 in + outs + 7 ring rows, 9/6 cals
GOALS + GUIDANCE: Find a moderately steady pace on the burpee pull ups. Complete them in :35-:60. The burpee […]
GOALS + GUIDANCE: Build to around 80-85% and hold across for the remaining two sets. Record your weights)
50/40 Calorie Row
40 Toes to Bar
30 Push Jerks
20/17 Calorie Row
MCx: 135/95
MAx: 45/35 cals, knee or pike up, 115/75, 18/15 cals
MVx: […]
01.12-01.18.2026