4 Rounds
20 Dumbbell Snatch
10 1-Arm Overhead Lunges
20 Goblet Squats
10 1-Arm Overhead Lunges
20 Dumbbell Snatch
Rest 2 Minutes

MCx: 50/35
MAx: 35/20
MVx: 25/15, 10 db snatch, 10 goblet lunges

GOALS + GUIDANCE: Happy St. Patty’s Day!! With a dumbbell, complete 20 total snatches (10 per side), alternating arms. Then lunge […]

2k Row, 2 Mile Bike
Rest 4 Minutes
1k Row, 1 Mile Bike
Rest 2 Minutes
500 Meter Row, 0.5 Mile Bike

MAx: 1600m/1.5m, 800m/.75m, 400m/.5m
MVx: 1200m/1.25m, 600m/.5m, 300m/.5m

GOALS + GUIDANCE: This may look like a long, sweatfest, but it’s really interval training!! Complete the 2k row (8 minutes or less) and the […]

10 Rounds
3 Wall Walks
20 Sit Ups

[…]

0:00-4:00
400 Meter Run
Max Alternating DB Devil’s Press
4:00-8:00
400 Meter Run
Max Alternating DB Snatch
8:00-12:00
400 Meter Run
Max Burpees

MCx: 50/35
MAx: 300m run, 35/20
MVx: 200m, 25/15, in+outs

GOALS + GUIDANCE: You get four minutes to run 400 meters (around 2:00) and then do as many reps as possible of the designated […]