3 x 10/10, build

GOALS + GUIDANCE: Stand with one foot slightly in front of the other and a dumbbell in the opposite hand. Push your hips back (like an RDL) until you feel a stretch in the hamstring of your front leg, then immediately stand back up. Do all 10 reps on one side, then switch sides. Add weight each round.

5 x AMRAP 3
15/12 Cal Bike
20 KB Swings
Plank Hold
Rest 1 Minute

MCx: 53/35
MAx: 12/9 cals, 35/26
MVx: 9/6 cals, 15 kbs 26/18

GOALS + GUIDANCE: Push hard on the bike, stay unbroken on the KB swings, and then hold a plank with whatever time remains (:30-:60). Aim to stay consistent across all five rounds. Your pace on the bike will determine how much time you have for the plank.

1 Power Clean
1 Front Squat
1 Push Jerk
*build for 12 sets

GOALS + GUIDANCE: Barbell Cycling!! Each set of unbroken movements should feel challenging but controlled, with no missed reps. Aim to gradually increase weight across your 12 sets while maintaining perfect form. Think of this as skill work under load, not a max-out day.

3 Rounds
20 Russian Twists w/Plate
18 DBugs w/Plate
16 Bicycle Crunch
12 OH Straight Leg Sit Up
Rest 1 Minute

GOALS + GUIDANCE: Use a plate of your choice for the twists (total), dbugs (total), and overhead sit ups. Get through a full round with minimal to no breaks, before the one minute rest at the end of each round. Perform these movements for quality not for time.

3 x 10/10, build
*half body off of bench

GOALS + GUIDANCE: Holding a dumbbell on one side, with that same side half way off the bench, do 10 presses the switch sides. This half on/half off position creates a HUGE demand on your working side arm/leg, and opposite side abs.

AMRAP 15
50 Meter Farmer’s Carry
500/400 Meter Row
Rest 1 Minute

MCx: 70/53
MAx: 53/35, 400/350
MVx: 35/26, 375/300

GOALS + GUIDANCE: Use a weight for the farmer’s carry that challenges your grip but allows you to move steadily without setting the dumbbells down. On the row, push hard but stay just below sprint pace so you don’t burn out early (sub 2 minutes for the 500/400m). During the built in rest, reset your breathing before starting the next carry. Target 3 to 4 rounds.

3 x 10/10, build

GOALS + GUIDANCE: Holding a dumbbell in each hand, move slowly through 10 reps on one leg, then 10 reps on the other. Take 2 minutes between sets, ideally increasing your dumbbell weight each round.

10-8-6-4-2 KB Cleans/Side
15/12 Cal Bike

MCx: 53/35
MAx: 35/26, 12/9 cals
MVx: 26/18, 9/6 cals

GOALS + GUIDANCE: Choose a kettlebell weight that feels challenging but allows for unbroken, smooth, and controlled reps. The bike is where you’ll make or break your workout. Settle into a strong but sustainable pace that lets you recover your grip without losing intensity. Keep transitions fast, and aim to keep steady rpms through the descending ladder. Target 10 minutes.

AMRAP 30
With a Partner
300 Meter Run
50 Box Jumps
300 Meter Run
50 Pull Ups
300 Meter Run
50 Toes to Bar
300 Meter Run
50 Deadlifts
300 Meter Run
50 Push Press

MCx: 24/20″, 135/95
MAx: Step up 24″, 25 pull ups (band), knee or pike ups, 115/75
MVx: 200m run, 40 reps, step up 20″, ring rows, v-up or leg lift, 75/55

GOALS + GUIDANCE: Partner WOD! ALL of the 300 meter runs are WITH your buddy. You will then divide the 50 reps of the other exercises however you’d like. Keep the rep schemes small (5-10 reps) so you can move fast! Choose a weight for the barbell that feels moderately heavy for the deadlifts, and heavy for the push press. Record rounds + reps. Target 1+ rounds.

EMOM 40
1 – 15/12 Cal Bike
2 – 12 Burpees
3 – 15/12 Cal Row
4 – 12 KB Swings

MCx: 70/53
MAx: 12/9 cals, 9 burpees, 53/35
MVx: 9/6 cals, 9 in+outs, 35/26

GOALS + GUIDANCE: 40 minutes of a steady grind! Choose a calorie bike and calorie row that takes the full 60 seconds to complete. Move at a steady/fast pace to complete the 12 burpees within the minute. And for the kb swings, choose a weight that’s heavy as they’ll only take 30 seconds. Record modifications.

AMRAP 20
40 Double Unders
4 Cleans
4 Wall Walks

MCx: 225/155
MAx: 15 attempts, 165/115, 2 ww or 4 modified
MVx: 60 singles, 115/75, 20 pull thrus or plank taps

GOALS + GUIDANCE: Each movement should be challenging but allow for a steady pace throughout the 20 minutes. Aim to go unbroken on the double unders. If 40 takes more than 40 seconds, reduce the reps. For the cleans, choose a challenging weight you can cycle for fast singles or doubles without rushing. Move at a steady pace on the wall walks without losing form. Target 6 rounds.

3 x AMRAP 7
300 Meter Run
30 Wall Balls
30 Sit Ups
rest 2 min

MCx: 20/14
MAx: 14/10
MVx: 200m, 20 reps, 10/6

GOALS + GUIDANCE: Each AMRAP 7 should feel like a strong, repeatable pace. Avoid going out hot! Run the 300s in around :90, then go unbroken or sets of 20/10 on the wall balls. Do the sit ups at a moderate pace to recover/catch your breath before starting the next round. During the rest, shake out your legs and walk around. You’ll pick up where you left off. Record your total rounds plus reps.

GOALS + GUIDANCE: 8 rounds of :20 all-out work and :10 rest. Push hard every work interval, aim to match or beat your previous calorie count each round. Record total calories