4 Rounds
50′ DB Walking Lunge
15 Hollow Rocks
100′ Farmer’s Carry
30 Sit Ups

MCx: 50/35
MAx: 35/20, tuck rocks
MVx: no wt lunges, deadbugs, 20 sit ups

GOALS + GUIDANCE: With TWO dumbbells lunge fifty feet (25 feet down and back). When you get back to your station, do 15 hollow rocks. Count the rep every time your feet rock toward the floor. Pick up your dumbbells again for a 100 foot farmer’s carry (4 x 25 feet), and then rock out 30 sit ups. You can catch your breath here or push your pace! Target 10 minutes.

4 x 3:00 on/ :60 off
375/300 Meter Row
Plank

MVx: 250/200

GOALS + GUIDANCE: In your three minute interval, row the designated meters in about :90, leaving :90 to plank. You’ll have one minute to rest between rounds, so really push your pace on the row! Record any modifications.

5 Rounds
400 Meter Run
10 Jerks

MCx: 185/125
MAx: 155/105
MVx; 300m, 115/75

GOALS + GUIDANCE: Run the 400 meters in about 2:00, using the last 25-50 meters to slow down and prepare for the jerks. The jerks should feel heavy! Do them in a set of 6 then 4 to start, and in later rounds maybe 4,3, and 3. As always, FORM over weight! If your reps start to look/feel ugly, please slow down or take weight off your bar. Target 17 minutes.

AMRAP 18
36 Double Unders
6 Deadlifts
9 Toes to Bar

MCx: 185/135, 225/155, 275/185
MAx: 12 attempts, knee or pike up, 155/105, 185/135, 225/155
MVx: 50 singles, v-ups, 115/75, 135/95, 115/105

GOALS + GUIDANCE: Every four rounds INCREASE WEIGHT for the deadlifts! The first four rounds will be unbroken. For the second set of four rounds, you may have to break into 4/2 or 3/3. The third set of deads could be broken into 3/3 reps at a time. Overall, every round will take around :90-2:00 to complete. Target 8 rounds (that’s three weight changes)

AMRAP 9
15/12 Cal Bike
18 Step Ups

MCx: 24″
MAx: 12/9 cals, 20″
MVx: 9/6 cals, 14 step ups 20″

GOALS + GUIDANCE: Keep your calorie bike at :50 or less, then “recover” on the step ups which will take about :60. Target 4+ rounds.

With a 30 Minute Clock
2 Minute Bike
2 Minute Row
1 Minute Hollow Hold
1 Minute Handstand Hold
:30 Dead Hang

MVx: tuck hold, plank hold

GOALS + GUIDANCE: INTERESTING!! Today’s workout is all about crushing calories and holding on for dear life (haha jk not really but kinda!) On the bike, target 20-30 cals in two minutes, and on the rower target 24-40 calories. Hold the hollow and handstand position for as long as you can within the minute, if you come down, try to quickly get back into position until the :60 is up. With the dead hang hold on for as long as you can within the time domain. Your score is max calories from both the bike and rower.

AMRAP 15
1 Deadlift at 85%
3 Burpees
5 Toes to Bar

MAx: knee ups or pike ups
MVx: in+outs, v-ups or leg lifts

GOALS + GUIDANCE: Small rep scheme + an AMRAP = a crowd pleaser! Make sure on the ONE heavy deadlift, you brace your midline with a proper breath, and take time to set your back. Move quickly on the burpees and keep the toes to bar unbroken as long as possible. Target 12+ rounds.

5 x on the 2 Minute
50 Double Unders
10 Shoulder to Overhead

MCx: 135/95
MAx: 15 attempts, 115/75
MVx; 60 singles, 75/55

GOALS + GUIDANCE: On the two minute, complete the double unders in :60 or less and the shoulder to overhead (press, push press or push jerk) in :30, leaving :30 to rest before the next round. The shoulder to overhead should feel spicy at rep seven but you can still sneak out three more reps. Record any modifications, and put your intervals in notes.

6 x on the 4 Minute
300 Meter Run
9 Hang Power Cleans
3 Wall Walks

MCx; 115/75
MAx: 200m, 95/65, modified wall walk
MVx: 150m, 75/55, 20 plank taps

GOALS + GUIDANCE: The 300 meter run should take no more than :90 (scale to meet the time domain). Choose a weight for the hang cleans that you can do unbroken every round. The hang cleans will take about :30. Then spend about :45 on the wall walks. You should have at least :60 before the next interval. Record any modifications and make a note of your fastest and slowest intervals.