8 x :10on/:20off
GOALS + GUIDANCE: SPRINT! Put 100% effort into each 10 second interval and be consistent with your rpms from round to round.
5 x AMRAP 3
3 Power Cleans
6 Push Ups
9 Squats
Rest 1 Minute
MCx: 135/95
MAx: abmat push up, 115/75
MVx: knee abmat push ups, 75/55
GOALS + GUIDANCE: Choose a weight for the cleans that you can do for 3 reps unbroken, every round. As soon as you drop the bar, […]
800-600-400 Meter Run
150-125-100 Double Unders
100-75-50 Sit Ups
MAx: 600-400-200m, 50-30-20 attempts
MVx: 400-300-200m, 200-150-100 singles, 75-50-25 sit ups
GOALS + GUIDANCE: Push the pace on the runs to keep the intensity high but save enough to stay consistent on the double unders. Break up the double unders early if needed to keep […]
5 x AMRAP 3
500/400 Meter Row
Max Box Jump Overs, 20″
Rest 1 Minute
MAx: 400/350m, step overs
MVx: 375/300m, step ups
GOALS […]