EMOM 10
7 DB Floor Press + 7 Toes to Bar

MCx: 50/35
MAx: 35/20, knee or pike up
MVx: 25/15, v-up or leg lift

GOALS + GUIDANCE: Complete the 7 dumbbell floor presses AND the 7 toes to bar, within the same minute, every minute on the minute. The goal is to move efficiently, with quick transitions, and finish each round in about 40-45 seconds, giving yourself consistent rest before the next minute begins. Choose a dumbbell weight that feels challenging but allows you to stay unbroken. For the toes-to-bar, stay unbroken as long as possible and then possibly break into 4/3 reps. Record any modifications.

3 x on the 10 Minute
400 Meter Run
30 Eye-Height KB Swings
400 Meter Run
30 Goblet Squats

MCx: 53/35
MAx: 300m, 35/26
MVx; 200m, 26/18

GOALS + GUIDANCE: On the ten minute, complete 400 meter run, 30 eye-height kettlebell swings, another 400 meter run, and 30 goblet squats. The goal is to complete each round in 6-8 minutes, leaving you 2-4 minutes of rest before the next effort. Use a kettlebell weight you can handle in 1-2 sets for both movements (15/15 or 20/10 reps). Stay consistent with your time from round to round. Record all three rounds.

20-18-16-14-12-10-8-6-4-2 DB Snatch
20 Double Unders
15 Sit Ups
10 Push Ups
20-18-16-14-12-10-8-6-4-2 Bike

MCx: 50/35
MAx: 5 attempts, abmat push ups
MVx: 30 singles, 10 sit ups, 5 knee push ups, 10 to 1 cals

GOALS + GUIDANCE: Choose a weight for the snatches that you can quickly cycle through every set unbroken. The sets of double unders will take :30 or less to complete. The sit ups and push ups will take under :30 to complete as well. The bike calories will take around 2:00 minutes to complete, and by the round of 10 calories you will be finishing under one minute. Target 30 minutes.

AMRAP 15
10 Barbell Curls
10 DB Skull Crushers
20 DB Step Ups
20 DB Plank Pull Thrus

GOALS + GUIDANCE: You choose your weights for the pump sesh! Choose weights that bring your muscles to near failure by the last few reps. Move for quality and not for time. Record the weights that you use for each movement.

5 x :90 on/:30 off
15/12 Calorie Bike
Max Toes to Bar

MAx: 12/9 cals, knee or pike ups
MVx: 9/6 cals, v-up or leg lifts

GOALS + GUIDANCE: Complete the calorie bike in :60 or less, then in the remaining time do as many toes to bar as possible. You’ll have :30 to record your reps before the next round. Record your total reps.

With a buddy
10 x 250/200 Meters

MVx; 200/150m

GOALS + GUIDANCE: You go, I go style! Both partners complete 10 rounds each of the sprint interval. Keep your intervals under :60, and make your transitions FAST! Record your total time. Target sub 20 minutes.

5 Rounds
12 Pull Ups
12 Wall Balls
12 Box Jumps

MCx: 20/14, 24/20″
MAx: 6 pull ups (band), 14/10, step up 24″
MVx: ring rows, 10/6, step 20″

GOALS + GUIDANCE: This workout is going to be fast paced and taxing on both grip and lungs. The goal is to maintain a consistent pace from round to round. Aim to go unbroken on the pull-ups and wall balls as long as possible, eventually breaking the pull ups into fast, small sets with short breaks. For the box jumps, find a moderate pace that allows you to breath/recover on the step down. Target 12 minutes (15 cap)