AMRAP 10
15 Cal Bike
12 KB Swings
5 Wall Walks

MCx: 53/35
MAx: 12 cals, 35/26, 3 ww or modified
MVx; 9 cals, 26/18, 20 taps or db pull thrus

GOALS + GUIDANCE: Push the pace on the bike without redlining, save enough energy that you can repeat the same rpms for the next few rounds. Use a kettlebell weight you can swing unbroken, overhead, every round. The wall walks will slow you down, and give you an opportunity to slow your breathing before the next round. Target 3+ rounds.

6 x on the 3 Minute
250/200 Meter Row
30 Double Unders
15 Wall Balls

MCx: 20/14
MAx: 10 attempts, 14/10
MVx: 200/150m, 30 singles, 10 wb 10/6

GOALS + GUIDANCE: At the top of every round, complete the row in one minute or less. Stay relaxed, and do the double unders unbroken in 30 seconds or less, and then complete each round with 15 unbroken wall balls (10 and 5 reps toward later rounds). Aim to complete each round in 2:00-2:30, leaving at least :30 of rest before the next round.

5 Rounds Each
on the 30 Second
:20 Hollow Hold
:20 Hollow Rock
:20 Leg Lifts

GOALS + GUIDANCE: At “Go,” hold a hollow body position (bend knees to keep your back on the floor) for 20 seconds, then rest 10 seconds before doing hollow rocks (or tucked rocks) for 20 seconds. Rest 10 seconds before doing as many leg lifts as possible for 20 seconds. One round is completing all three movements.

In Teams of 2
3 Rounds:
200 Meter Run
400 Meter Run
600 Meter Run
*One person works at a time

MVx: 100, 200, 300

GOALS + GUIDANCE: Grab a buddy, and complete the workout you-go-I-go style. One athlete works at a time. Rest the time it takes a partner to complete an interval. The athlete who goes second has less rest after the 600m. Record total time with a target of sub 35 minutes.

Chin Ups 3 x Max Reps
Box Step Downs. 20″ 3×12, building
DB Bent Over Rows 3×15, building
DB Russian Twists 3×20, building

GOALS + GUIDANCE: Move with intention and quality! This is accessory work designed to build strength and stability, not just burn out. For the chin ups (scale by using a band), execute each set to failure. Rest :90-2:00 between sets. For the step downs, use a db held in the goblet position and focus on control and balance. For the bent over rows pull with control, avoid momentum and lower slowly. And finally for the Russian twists (10 each side), choose a weight that makes your obliques burn!

With a Partner
10 x 200 Meter Run
Then
10 Rounds
10 Burpees
20 Sit Ups
Then
10 x 250/200 Meter Row

MVx: 100m run + row, in+outs

GOALS + GUIDANCE: Alternate 200 meter runs until you’ve completed 10 rounds as a team. Move inside and alternate rounds of burpees and sit ups until you’ve completed 10 rounds a team. And then finally alternate 250/200 meter rows, until you’ve completed 10 as a team. Record your total time with a target of sub 30 minutes.

3 Rounds
6 Front Squats
6 Press
6 Pull Ups
Rest 1 Minute
3 Rounds
6 Hang Power Cleans
6 Push Press
6 Chest to Bars
Rest 1 Minute
3 Rounds
6 Hang Squat Cleans
6 Push Jerks
3 Bar Muscle Ups

MCx: 155/105
MAx: ring rows, pull ups, chest to bars, 95/65
MVx: bent over rows, ring rows, pull ups (band), 75/55

GOALS + GUIDANCE: Your strict press (no legs) in the first triplet, will be the limiting factor when it comes to choosing your weights for today’s workout. You may have to break the presses into 3 and 3. Do the front squats unbroken, and start the pull ups unbroken. Complete the first triplet in about 5 minutes, then take 1 minute of rest. The next triplet, the upper-body-pulling movement is harder, and the hang power cleans and push press (both barbell movements) may feel easier than the first round. Keep the barbell unbroken and possibly the chest to bars. Again, target about 5 minutes. For the final triplet, the gymnastics (upper-body-pulling) movement gets EXTRA SPICY, as do both barbell movements. The hang squat clean requires a quick pull under the bar, the push jerk gets super technical with a push under, and the bar muscle up is as technical as it gets! Again, keep the barbell unbroken for as long as possible, and the bar muscle ups. Record your total time with a target 15 minutes.

4 x on the 6 Minute
100 Double Unders
20 Step Ups
30/20 Cal Row

MCx: 24″
MAx: 30 attempts, 20″, 24/16 cals
MVx: singles, 14 step ups 20″, 20/12 cals

GOALS + GUIDANCE: The goal is to finish each round in 4:30–5:00, giving yourself at least a minute of rest before the next interval. Keep your double unders smooth and relaxed, early if needed to avoid tripping. Spend no more than 2:00 on them. Move at a steady pace on the step ups, completing them in about :60, before pushing your pace on the rower for a strong finish to each round.

15 Cal Bike
25 Hand-Release Push Ups
50 KB Swings
25 Hand-Release Push Ups
15 Cal Bike

MCx: 53/35
MAx: 12 cals, 20 knee hr push ups, 35/26
MVx: 9 cals, 15 knee push ups, 35 swings 26/18

GOALS + GUIDANCE: Start with a controlled effort on the bike (:60), then settle into short, efficient sets on the push-ups (10/8/7 or quick sets of 5) to avoid reaching failure. Choose a kettlebell weight you can swing unbroken or in 2–3 quick sets. Yes, the swings are overhead (if your shoulders allow). The second set of push-ups will feel spicy, so break early into short, quick sets. Finish the workout with a hard push on the bike (faster than :60). Target 7-9 minutes.