2-4-6-8-10-8-6-4-2
Hang Clean
Jerk
200 Meter Run

MCx: 135/95
MAx: 115/75
MVx: 75/55, 100m

GOALS + GUIDANCE: This workout is a ascending/descending ladder of hang cleans and jerks, with a 200-meter run after each round. The goal is to maintain a steady pace, don’t come out too hot before the round of 10. Choose […]

600/500 Meter Row
200 Meter Farmer Carry
20 Broad Jumps
500/400 Meter Row
200 Meter Farmer Carry
20 DB Suitcase Lunges
400/300 Meter Row
200 Meter Farmer Carry
20 Broad Jumps
300/200 Meter Row
200 Meter Farmer Carry
20 DB Suitcase Lunges

MCx; 50/35
MAx: 35/20
MVx; 25/15

GOALS + GUIDANCE: Spend 2-2:15 minutes on the first row, 2 minutes on the second […]

7 Rounds
3 Bar Muscle Ups
15 KB Swings
300 Meter Run

MCx: 70/53
MAx: 6 chest to bars, 53/35
MVx: 6 pull ups or 8 ring rows, 35/26, 200m run

GOALS + GUIDANCE: Choose an upper-body-pulling movement that is CHALLENGING for you. It could be individual bar muscle ups or attempts, chest to […]