EMOM 20
1 – 15/12 Cal Bike
2 – 18 DB Step Ups, 20″
3 – 21 Eye-Height KB Swings
4 – Plank
MCx 50/35, 53/35
MAx: 12/9 cals, 35/20, 35/26
MVx; 9/6 cals, 15 step ups 25/15, 18 swings 26/18
GOALS + GUIDANCE: Push for a strong but sustainable pace on the bike, […]
With a Partner
2 Rounds
1 Mile Run
50 Burpees
30 Clean+Jerks
10 Strict Pull Ups
MCx: 185/135
MAx: banded, 135/95
MVx: 800m, 40 burp, 20 c+j 95/65, 20 ring rows
GG: You and your partner will alternate doing 400 meter runs until you’ve accumulated 1 mile as a team (2 x 400m each). Then, partition the burpees […]
GOALS + GUIDANCE: Start the first working set of 5 reps at slightly more weight than you did last time, then build the remaining 2 sets. Take at least 2-2:30 minutes or rest, to give your body ample time to recover. Record your weights.)
5 Rounds
20 Wall Balls
20 DB Lunges
300 Meter Run
MCx: 20/14, 50/35
MAx: 14/10, 25/20
MVx: 15 reps 10/6, 25/15, 200m
GOALS + GUIDANCE: Aim to keep the wall balls unbroken, or break into 12 and 8 reps with a quick shake out. Move right into suitcase lunges, holding two dumbbells by your […]
100 Toes to Bar
every break do
9/6 Cal Bike
20 Double Unders
MAx: knee ups, 5 attempts
MVx: v ups (have to break every 15 reps), 30 singles
GG: Go for a big set of toes to bar to start the workout, then strategically break into sets of 10 reps. Each break do 9/6 […]