4 Rounds
500/400 Meter Row
40 Step Ups
30 DB Push Press
Rest 2 Minutes

MCx: 24/20″, 50/35
MAx: 20″, 35/20
MVx: 375/300m, 30 step ups 20″, 20 db push press 25/15

GOALS + GUIDANCE: The row will take 2:00 or less, the step ups around 2:00 and the db push press about 2:00 or less. Push […]

AMRAP 40
200 Meter Run
20 Hand-Release Push Ups
20 Pull Ups
20 KB Swings
50 Sit Ups

MCx: 70/53
MAx: 10 hr push ups, 10 pull ups (band), 53/35
MVx: knee push ups, ring rows, 35/26, 40 sit ups

GOALS + GUIDANCE: Sweatfest time!! For forty minutes, set a pace you can maintain (do […]

5 Rounds
30 Double Unders
9/6 Calorie Bike
6 Power Cleans
Rest 1 Minute

MCx: 165/115
MAx: 10 attempts or ball slams, 135/85
MVx: 40 singles, 7/5 cals, 95/65

GOALS + GUIDANCE: This one is going to get gross! Spend :30 or less on the double unders. Try to go unbroken every round. Push your pace […]

3 Rounds
10/10 DB Row
10 DB Bench

3 Rounds
10 Strict Pull Ups
10/10 Bulgarian Split Squats

3 Rounds
:60 Plank
:45 Side Plank/Side
-rest :60 between rounds-

GOALS + GUIDANCE: QUALITY over speed for all three couplets!! You have the option to move up in weight every round, or stay at the same weight […]

With a Partner
1 Mile Run
150 Squats
2k Row
150 Squats
1 Mile Run

MAx: 1200m run, 120 squats, 1600m row
MVx: 800m run, 100 squats, 1200m row

GOALS + GUIDANCE: Oh man this one is going to be fun! With a buddy, split the one mile run into 400s. As one person works, […]