AMRAP 12
15/12 Cal Bike
15 Wall Balls
5 Strict Pull Ups

MCx: 20/14
MAx: 12/9 cals, 14/10, band
MVx: 9/6 cals, 10/6, 10 ring rows

GOALS + GUIDANCE: Complete the calorie bike in :50 or less (60 rpm average). Then, challenge yourself by doing the wall balls unbroken every round. You can catch your breath on the strict pull ups. For the strict pull ups, do them unbroken, in 3/2 rep, or fast singles, but spend no more than :30 on them. Target 5 rounds.

AMRAP 30
40/30 Calorie Bike
30 KB Gorilla Rows
30 DB Push Ups
30 BB Curls
30 BB Landmines
30 DB Pull Thrus

MCx: 70/53 kb, 35/20 db, 45/35 bb
MAx; 35/25 cals, 53/35 kb, 25/15 db, 35/25 bb
MVx: 30/20 cals, 20 reps, 35/26 kb, 15/10 db, 25/15 bb

GOALS + GUIDANCE: Oh man, get ready for a serious arm pump! Each round, prime your lungs and legs with a 3 minute bike (scale to meet the time domain.) Then with a set of kettlebells, complete 30 total (15 per side) gorilla rows (in a good morning position, non working kbs rests on the floor). Use your dumbbells for the push ups, and for plank pull thrus. Use a barbell for the curls and landmine twists. You will likely have to break them into sets of 10 reps. Target 3 rounds.

21 Pull Ups
42 Double Unders
21 Thrusters
18 Chest to Bars
36 Double Unders
18 Thrusters
15 Bar Muscle Ups
30 Double Unders
15 Thrusters

MCx: 95/115/135
MAx: jumping pull ups – pull ups -15 chest to bars, 14-12-10 attempts, 65/85/105
MVx: ring rows – jumping pull ups – pull ups (band), 60-45-30 singles, 45-65-85

GOALS + GUIDANCE: Break the thrusters and pull ups from the beginning to save you pull, push and to not gas out too early. The set of 21 reps try for 15/6 or 8/7/6 reps. For the sets of 18 try for 12/6 or 7/6/5 reps. And for the sets of 15, try for 6/5/4 or 10/5 (bar muscle ups do sets of 3 or fast singles). The double unders should feel like a rest IF you have the skill, if they’re a work in progress relax and chip away! There is a 15 minute cap (3 more minutes than last time).

5 Rounds
15/12 Cal Bike
25 Burpees

MAx: 12/9 cals
MVx: 9/6 cals, 15 in+outs

GOALS + GUIDANCE: Bike and burpee. That’s it. Simple and spicy! Challenge yourself to complete the set calories in one minute, and the burpees in less than two minutes. Stay consistent throughout the five rounds. Push the last set of burpees. Target 15 minutes (20 min cap).

AMRAP 15
Up Ladder by 3 Reps
3 Toes to Bar
3 KB Swings
50′ Walking Lunge

MCx: 53/35
MAx: knee or pike up, 35/26
MVx: v-up or leg lift, 26/18

GOALS + GUIDANCE: For as long as possible, keep the toes to bar and kb swings unbroken. As soon as you feel your hip flexors or grip start to fatigue, then break sets into thirds. The walking lunges are the rest. You’ll lunge down and back on a 25 foot course. These are UNWEIGHTED! Target the round of 18.

AMRAP 20
1 Power Clean
1 Front Squat
300 Meter Run

MCx: 225/155
MAx: 185/125
MVx: 200m, 115/75

GOALS + GUIDANCE: Coaches will help you build to a weight that is heavy for a single power clean and front squat. Both movements should require a 8.5-9/10 effort! The first 100 meters of the run, shake out your legs and then hit the gas to a moderate pace for the remaining 200 meters. Target 8+ rounds.

15 Box Jumps
15/15 DB Snatch
15 Box Jumps
15/15 DB Push Press
15 Box Jumps
15/15 DB Hang Power Cleans
15 Box Jumps
15/15 1-Arm DB Thrusters
15 Box Jumps

MCx: 24/20, 50/35
MAx: 24″ step ups, 35/20
MVx: 10 reps, 20″ step ups, 25/15

GOALS + GUIDANCE: Spend :45-:60 on every set of box jumps or step ups, and :60-:75 on the dumbbell movements. You will choose ONE dumbbell to use for all of the weighted movements. When you see 15/15, it means you will complete all fifteen reps on one side before switching arms. Target 10 minutes.

5 Rounds

250/200 Meter Row

30 Sit Ups

Rest 1 Minute

GOALS + GUIDANCE: Push your pace on the row, to finish the designated meters in one minute or less. Use the first ten sit ups to catch your breath and then push your pace the remaining twenty reps. Target two minutes per interval. Record your total time (14 min)