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.

AMRAP 25
P1: Run 200 Meters
P2: AMRAP
5 Deadlifts
13 Push Ups
9 Box Jumps

MCx: 275/185, 24/20
MAx: 185/135, chest to abmat push ups, step ups 24″
MVx: 135/95, knee push ups, step up 20″

GOALS + GUIDANCE: A twist on a Hero workout! Partner 1 will run 200 meters as Partner 2 chips away at 5 deadlifts (heavy), 13 push ups, and 9 box jumps. Every time your partner is running, try to get through 1.5 rounds of the triplet. Your score will be total rounds accumulated by you AND your buddy. Target 15-20 rounds.

5 Rounds
15/12 Cal Bike
100m Suitcase Carry
:60 Plank

MCx: 70/53
MAx: 12/9 cal, 53/35
MVx: 9/6 cal, 35/26

GOALS + GUIDANCE: Get ready for a sneaky ab workout! Bike 15/12 cals in :50-:60. Start the suitcase carry with a heavy kettlebell in one hand and switch hands on the return. On the carries, stand/walk as tall as possible using your obliques to stabilize your trunk (no leaning to one side.) End each round with a :60 plank to set your core on fire! Each round will get progressively harder as your core muscles start to tire. Target 17 minutes.

AMRAP 15
Up Ladder by 3
3 DB Hang Clean + Jerks
3 Burpees Over the DB
50′ Walking Lunge

MCx: 50/35
MAx: step over, 35/20
MVx: in+out, 25/15, 20 squats

GOALS + GUIDANCE: From the hang position, do 3 clean and jerks TOTAL with whichever arm(s) you’d like. Drop down next to your dumbbell for three burpees jumping over the middle of it. You do not have to open your hips or jump up and clap. Then, without weight, lunge down 25 feet and back. Keep the db movement unbroken for as long as possible, and recover on the lunges. Target the round of 18-21.

500 Meter Row
400 Single Unders
300 Squats
2 Mile Bike
100 Leg Lifts

MVx: 400m, 300 singles, 200 squats, 1 mile bike, 75 leg lifts

GOALS + GUIDANCE: Steady pace wins the race! The row will take around 2 minutes, do not sprint. The single unders will take around 3 minutes to complete 400 reps. Choose a steady cadence on the squats. Face a new direction every 50 reps, to keep count but also take a very brief rest to shake out your legs. The squats will take around 5-7 minutes. The bike (or run), again at a steady pace, will take around 8 minutes and the leg lifts, break into sets of 20, will take 3-4 minutes. Target 30 minutes.

600-400-200 Meter Run
50-35-20 Wall Ball
50-35-20 Sit Up

MCx; 20/14
MAx: 14/10
MVx: 300-200-100, 30-20-10 reps 10/6

GOALS + GUIDANCE: Run at a pace somewhere between your 1 mile pr pace and your 5k pr pace… that’s moderately fast! The 600 will take around three minutes, the 400 around two mintues, and the 200 around one minutes. When you come in from the runs, do a BIG set of wall balls (at least 15), then chip away in sets of 10 or more. You can recover (breath) on the sit ups, so don’t hold back on the wall ball sets. Take no more than two minutes on the 50 wall balls, :90 on the set of 35, and :60 on the set of 20. Same time domains for the sit ups. Target 17 minutes

4 x AMRAP 3
6 Toes to Bar
6 Box Jumps
6 Cal Bike
Rest 1 Minute

MCx: 24/20″
MAx: knee or pike up, step 24″
MVx: v-up or leg lift, step 20″, 4 cals

GOALS + GUIDANCE: You get three minutes to complete as many rounds as you can of the triplet. Spend no more than :30 on each exercise allowing for 2 rounds per interval. Push your pace as there is a REST between AMRAPs. Wherever you end a round is where you’ll start the next round (pick up where you left off). Record total rounds plus any extra reps (target 8 rounds).

EMOM 10
1 – Plank
2 – 100 Meter Farmer Carry

MCx: 53/35
MAx: 35/26
MVx: 26/18

GOALS + GUIDANCE: Holy midline! On the odd minute, hold the plank for all :60 for as long as possible. The plank can be done on your hands or elbows, but no side planks. Then, quickly move to your kettlebells for the farmer carry. You will not have time for any pauses, so choose a weight you will not have to put down within the minute. Record any modifications.