EMOM 12
1 – 15 Sumo Deadlift High Pull
2 – :60 Plank
3 – 15 Box Jumps – jump to something!! smaller box, red mats, blue mats (unfolded)
4 – :60 Plank

MCx: 75/55, 24/20″
MAx: 65/45, 20/16″
MVx: 10 reps 55/35, 16/12″

GOALS + GUIDANCE: Minute one complete 15 sumo deadlift high pulls in 10/5 reps or unbroken. The weight should feel very light. The next minute, you’ll hold a plank for the entire minute (or as much as you possibly can with limited breaks). Minute three, do 15 box jumps to ANYTHING, I want you to practice jumping. Then back to a plank minute four. Record any modifications.

15-12-9-6-3 Cal Bike
5-4-3-2-1 Wall Walk

MAx: 12-9-9-6-3 cals, mod ww
MVx; 9-6-6-3-3 cals, 20 plank taps or 5-4-3-2-1 inchworms

GOALS + GUIDANCE: THEN, bike the first and second round of calories in :60-:75 or less. The third and fourth rounds in :30-:45 or less and the last round in :30 or less. Scale the calories to meet the time domains. Do the first two rounds of wall walks in :60 or less, the second two in :30 or less and the last rep in :15 or less. These are complementary movements, which means there should be no transition time between the bike and wall walks. Really get after it! Target 7-10 minutes.

4 Rounds
600 Meter Run
30 DB Step ups, 20″
15 Eye-Height Swings

MCx: 50/35, 70/53
MAx: 400m, 35/20, 53/35
MVx; 300m, 20 db step ups 25/15, 10 swings 35/26

GOALS + GUIDANCE: The goal for this workout is to find YOUR uncomfortable pace, and maintain it for all four rounds. Complete the 600 meters in about three minutes or less. Pick up one dumbbell (hold it any way you’d like) for the step ups, completing them in :60-:75. Then use a heavier kb for the eye-height swings, completing them unbroken every round. Target 22 minutes (cap 25).

3 Rounds
500/400 Meter Row
50 Squats
Rest 2 Minutes

MAx: 400/350m
MVx: 375/300m, 30 squats

GOALS + GUIDANCE: Push your pace on the row, to finish the designated meters in two minutes or less. Use the first ten to fifteen squats to shake out your legs, and then push your pace every ten reps, making your last ten the fastest in the set. Target 3:00-3:30 per round recording your total time (target 15-17 min).

with a buddy
AMRAP 16
4 DB Cleans
6 Toes to Bar
24 Double Unders

MCx: 50/35
MAx: 35/20, knee or pike ups, 8 attempts
MVx: 25/15, v-up or leg lift, 30 singles

GOALS + GUIDANCE: For sixteen minutes, alternate rounds of the triplet with a partner who will be moving at a similar speed, each round taking about :60 or less. Use two dumbbells for the db power cleans (unbroken every time) and keep the toes to bar unbroken the entire workout (:15). The dubs will take :30 or less. If you’re modifying, stay close to the time domain. Target 16-20 rounds as a team.

12 x on the 4 Minute
1. 400 Meter Run + 12/9 Cal Bike
2. 400 Meter Run + 30 Lunges
3. 400 Meter Run + 12/9 Cal Row
4. 400 Meter Run + 10 Sit to Stands
5. 400 Meter Run + 30 Wall Balls
6. 400 Meter Run + 100 Meter Farmer’s Carry

MCx: 20/14, 53/35
MAx: 10/8 cals, 14/10, 35/26
MVx: 9/6 cals, 20 lunges or squats, sts from a mat, 10 wb 10/6, 26/18

GOALS + GUIDANCE: This is going to be FUN! On the four minute, complete 400 meters in about two minutes, and the remaining work in about one minute. You should have :45-:60 of rest before the next interval, so really push your pace each interval. Scale meters or reps to stay within the time domains.

EMOM 15
1 – 5 Weighted Pull Ups
2 – 15 DB Floor Press
3 – 30 Squats

MCx: 50/35
MAx: no weight and/or banded, 35/20
MVx: 10 ring rows, 25/15, 20 squats

GOALS + GUIDANCE: Sneaky little strength day! Minute one, choose a difficult pulling movement. If you can add weight to your pull up, go for it! If you need a band for spicy singles, go for it! Minute two, choose a db weight that may force a rest at rep 10 of the 15. Minute three you have the entire minute to complete 30 squats WITHOUT weight! Record any modifications.

In a Team of 3
10k Row
*rotate every 250m, do 10 sit ups

GOALS + GUIDANCE: Go ALL OUT when it’s your turn. There’s plenty of time to rest. If you’re a WICKED strong rower aim for 1:30-1:40 split. If rowing isn’t your jam, aim for a 1:45-1:55 split.