1 Mile Run
100 Squats
100 Burpees
100 Sit Ups
100 Lunges
1K Row

MAx: 1200m run, 80 reps, 800m row
MVx: 800m run, 60 reps, in+outs, 600m row

GOALS + GUIDANCE: Wow, this one is going to be SPICY! Run the mile at a moderate pace and keep your time to 10 minutes or less (scale to meet the time domain). For the squats, find a steady pace and pivot in a new direction every 25 reps to keep track of your reps. Complete the squats in 2 minutes or less. The burpees will take the longest time, and be the most mentally/physically challenging movement. Every ten reps face a new direction. Keep burpees under 10 minutes. Recover on the sit ups, possibly breaking them up into sets of 25 or fifty (4-5 minutes). The lunges, like the squats, will take around 2-3 minutes. Then complete the workout with a 1k row that should take 4 minutes or less (scale meters to fit the time domain). Target 30 minutes (35 min cap).

20 Rounds
2 Power Cleans
3 Box Jumps
4 Toes to Bar

MCx: 185/135, 24″
MAx: 155/105, 20″, knee ups or pike ups
MVx: 95/65, step ups 24/20, v-ups or leg lifts

GOALS + GUIDANCE: Everyone’s favorite rep scheme! Complete two heavy power cleans (should be single reps, so scale up or down to meet the demand), three box jumps, and then four toes to bar, in :60 or less. Be careful not to go out too fast! The goal is to keep the same pace from start to finish. Target 20 minutes or less.

6 Rounds
200 Meter Run
12 KB Swings
9 Pull Ups
Rest 1 Minute

MCx: 53/35
MAx: 35/26, 5 strict (band)
MVx: 100m, 26/18, 12 ring rows

GOALS + GUIDANCE: Complete the run in :60 or less, and immediately pick up the kettlebell and do a straight set of kettlebell swings. Breath at the top of the swing, and slow down the cycle to collect yourself for the pull ups. Do the pull ups in the biggest sets that you can, then chip away at remaining reps. Target 2 minutes per interval. Record total time including rests.

5 x on the 3 Minute
15/12 Cal Row
5 DB Hang Clean + Jerks
10 Squats
5 DB Hang Clean + Jerks

MCx: 50/35
MAx: 12/9 cals, 35/20
MVx: 9/6 cals, 25/15

GOALS + GUIDANCE: At the top of every round, complete the calorie bike in :60 or less, then do the first set of five db hang clean and jerks on ONE side. Place the dumbbell down for the ten air squats, and then use the other arm to complete the second set of five clean and jerks. The dumbbell movements and squats will take around :45, leaving you with just over a minute to rest. Push your pace, and record your 5 intervals.

AMRAP 15
300 Meter Run
150 Meter Farmer Carry
30 Sit Ups

MCx: 53/35
MAx: 35/26
MVx: 200m run, 100m fc 26/18, 20 sit up

GOALS + GUIDANCE: We love a farmer’s carry!! When you see AMRAP, take the opportunity to work on something new, challenge yourself with heavier weights, or a new skill. Today, you could run the 300 instead of defaulting to the 200, or choose a heavier weight for the carry. No matter what you do, the workout is over in 15 minutes! Run the 300 in about :90, then immediately pick up two kettlebells for the farmer’s carry. The carry should feel light and you should be able to go 150 meter unbroken for at least the first few rounds. Use the sit ups to recover. Target 4-5 rounds.

4 Rounds
8/8 DB Bicep Curls
8/8 DB Bent Over Rows
Rest 2 Minutes
4 Rounds
12/12 DB Side Bends
16 Plate Crunches

*you choose your weights

GOALS + GUIDANCE: Complete four rounds of each couplet for QUALITY not speed. Feel free to increase your dumbbell and/or plate weight(s), every round to give yourself a challenge! Do all reps on one side before switching to the other. Record your weights.

AMRAP 20
300 Meter Run
30 Wall Balls
Rest 1 Minutes

MCx: 20/14
MAx: 14/10
MVx: 200m, 20 wb at 10/6

GOALS + GUIDANCE: Run 300 meters in about :90. When you come in, try to get at least 15 of the 30 wall balls done before taking a break. Then REST one minute before the next round. As your rounds accumulate, you may want to break the wall balls into 12, 10 and 8 reps, taking small breaks to shake out your arms. Target 5-6 rounds.

With a Partner
2k Row
100 Burpee Pull Ups
100 Burpee Box Jumps, 20″
2k Row

MAx: 1600m, 80 burpee pull up, 80 burpee step up 24″
MVx; 1000m, 60 burpee + ring rows, 60 burpee step up 20″

GOALS + GUIDANCE: SWEAT-SESH! With your partner, switch every 500 meters to complete the 2k row. You will be capped at 10 minutes for each 2k row. Then for the burpees pull ups (and the burpee box jumps) break however you’d like. Coaches will suggest you break them into smaller sets (like 3 or 5) to keep the cycle time fast and transitions faster. Spend no more than 10 minutes on the burpee pull ups and no more than 8 minutes on the burpee box jumps. Target 35 minutes (40 minute cap.)

AMRAP 12
200 Meter Run
21 Toes to Bar

MAx: less toes to bar (12-15), or knee/pike up
MVx: leg lift or v-up

GOALS + GUIDANCE: AMRAP is always an opportunity to try a new and/or challenging movement! Today, DO the 200 and/or DO toes to bar. The run will take around :60, and the toes to bar :60-:90. Target 3-4 rounds.