4 Rounds
400 Meter Run
20 Jumping Lunges
200 Meter Run
20 Burpees
100 Meter Run
20 Wall Balls

MCx: 20/14
MAx: 300-200-100m, lunges, 14/10
MVx: 300-200-100m, 14 reps, jump squats, in+outs, 10/6

GOALS + GUIDANCE: Run the four hundred in about 2:00, the two hundred in :60 or less, and the one hundred in :30 or […]

2K Row
150 Double Unders
10 Rounds of “Cindy”

1 Round Cindy:
5 Pull Ups
10 Push Ups
15 Squats

MAx: 1500m, 50 attempts, 3 pull ups (band) 6 push ups 9 squats
MVx: 1k row, 200 singles, 3 ring rows 6 knee push ups 9 squats

GOALS + GUIDANCE: Get ready to work! The 2k […]

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 […]

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 […]

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 […]