AMRAP 10
50 Lunges
50 Sit Ups

MVx: 30 squats or lunges, 30 sit ups

GOALS + GUIDANCE: Do not underestimate these two bodyweight movements! Keep a fast, and continuous pace on both the lunges (:60-:75) and sit ups (:60-:90), and try not to stop for all ten minutes. Target 4 rounds.

AMRAP 12
400 Meter Run
12 Chest to Bar Pull Ups

MAx: 300m, chin over bar
MVx: 200m, 6 strict pull ups, or 15 ring rows

GOALS + GUIDANCE: Run the 400 in about 2:00, then chip away at the chest to bars anyway/anyhow! Spend only about :60 on the pull ups, with the intention of completing 3-4 rounds.

10-9-8-7-6-5-4-3-2-1
Deadlift
Floor Press
Hang Squat Clean
Calorie Bike

MCx: 50/35
MAx: 35/20
MVx: start at 8, 25/15

GOALS + GUIDANCE: Choose dumbbells that feel heavy! The deadlifts will be the easiest lift. Break the floor press and hang cleans in half. Notice that the hang cleans are SQUAT cleans. Last time we did hang power cleans which tend to be a bit easier than squat. Complete each round with a sprint on the bike! Target 16-18 Minutes.

4 Rounds
500/400 Meter Row
40 Step Ups
30 DB Push Press
Rest 2 Minutes

MCx: 24/20″, 50/35
MAx: 20″, 35/20
MVx: 375/300m, 30 step ups 20″, 20 db push press 25/15

GOALS + GUIDANCE: The row will take 2:00 or less, the step ups around 2:00 and the db push press about 2:00 or less. Push your pace knowing there is a rest at the end of every round. Target 7-8 minutes per round, with an overall target or 28 minutes.

AMRAP 40
200 Meter Run
20 Hand-Release Push Ups
20 Pull Ups
20 KB Swings
50 Sit Ups

MCx: 70/53
MAx: 10 hr push ups, 10 pull ups (band), 53/35
MVx: knee push ups, ring rows, 35/26, 40 sit ups

GOALS + GUIDANCE: Sweatfest time!! For forty minutes, set a pace you can maintain (do not sprint from the start) and try to hold onto it for all forty minutes. The 200 meters will take around :60, then chip away at hand-release push ups in sets of 5 reps with quick little breaks between sets (same with the pull ups.) The push ups may take :60 as well as the pull ups. Choose a heavier KB for the swings, which you may have to break into two sets. Recover on the sit ups (:90-2:00.) Target 5-6 rounds.

5 Rounds
30 Double Unders
9/6 Calorie Bike
6 Power Cleans
Rest 1 Minute

MCx: 165/115
MAx: 10 attempts or ball slams, 135/85
MVx: 40 singles, 7/5 cals, 95/65

GOALS + GUIDANCE: This one is going to get gross! Spend :30 or less on the double unders. Try to go unbroken every round. Push your pace on the bike, completing the allotted calories in :30-:45 at most. Take one big breath to set your back/midlines before doing the cleans in two sets of three or three quick sets of two. Take one minute of rest before the start of a new round. Target 2 minutes per round, for a total of 14 minutes.

3 Rounds
10/10 DB Row
10 DB Bench

3 Rounds
10 Strict Pull Ups
10/10 Bulgarian Split Squats

3 Rounds
:60 Plank
:45 Side Plank/Side
-rest :60 between rounds-

GOALS + GUIDANCE: QUALITY over speed for all three couplets!! You have the option to move up in weight every round, or stay at the same weight across all sets. However, by the end of every set (even the first) you should be VERY fatigued and almost at failure. Take 1-2 minutes between sets. Record all of your weights in notes.

With a Partner
1 Mile Run
150 Squats
2k Row
150 Squats
1 Mile Run

MAx: 1200m run, 120 squats, 1600m row
MVx: 800m run, 100 squats, 1200m row

GOALS + GUIDANCE: Oh man this one is going to be fun! With a buddy, split the one mile run into 400s. As one person works, the other will rest. Target 8-ish minutes for the mile. Divide the air squats however you’d like, but keep the transition fast and the movement faster! Possibly stick with sets of 25 unless someone is slowing down, then do smaller sets. Divide the 2k row into 500 meter intervals to minimize transition time (10 min or less). THEN, race through the second half of the workout! Target 30 minutes (35 min cap).

10 Rounds
100 Meter Farmer’s Carry
15/12 Calorie Bike

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

GOALS + GUIDANCE: Shuffle the kettlebells at least 50 meters before taking a strategic break to rest to your grip. Then shuffle them back to the start. The faster you move, the less your grip is taxed. Then, bike the calories in :50 or less. Target 18 minutes (22 minute cap).