10 Rounds
100 Meter Run
2 Power Cleans

30 Double Unders

MCx: 225/155
MAx: 165/115, 10 attempts
MVx: 115/75, 40 singles

GOALS + GUIDANCE: We love a 10 rounder! Run the 100 meters in :30 or less. Choose a weight for the power cleans that is HEAVY! A weight that you’re forced to take a breath before each rep, and you have to do them as singles. The dubs should take :30 or less. Use the run to “recover” before the next set of cleans and dubs. Target 17 minutes.

With a Partner
5 Rounds
30 Calorie Bike
50 Russian KB Swings
30 Toes to bar
20 Burpees

MCx: 53/35
MAx; 24 cals, 35/26, knee or pike up
MVx: 20 cals, 26/18, v-ups, in + outs

GOALS + GUIDANCE: With a partner, buddy or your valentine, share reps for every movement to complete the 5 rounds. The calorie bike will take around 2:00 to complete, target 55+ rpms. The kettlebell swings will take about :60,the toes to bar :60, and the burpees around :60. Have fun! Target 25 minutes.

“Call it Love”
AMRAP 9
18 DB Step Overs, 20″
9 Pull Ups
Rest :30

MCx: 50/35
MAx: 35/20, 5 strict (band)
MVx; 25/15, 12 ring rows

GOALS + GUIDANCE: As fast as possible, do 18 db step up overs holding the dumbbell however you would like, without having to come to full extension of your knees and hips at the top of the box. At the rig, try to do the pull ups unbroken or in two to three quick sets. Rest :30 before the next round, target four rounds.

4 x 2:00 on/1:00 off
200 Meter Run
15 Hang Power Cleans

MCx: 135/95
MAx: 150m, 115/75
MVx: 100m, 75/55

GOALS + GUIDANCE: You get a two minute window to move as fast as you can! Run the 200 meters in :60 or less (scale meters to fit the :60 time domain.) Then, choose a weight for the hang power cleans that you can cycle for at least 8-10 reps before having to break up the set, or do them unbroken. Complete the hang cleans in about :45-:60, then REST! Record any modifications.

“Gatlauk”
AMRAP 15
20 Wall Balls
15 Box Jumps
10 DB Snatch

MCx: 20/14, 24/20, 50/35
MAx: 14/10, 24″ step ups, 35/20
MVx: 10/6, 20″ step ups, 25/15

GOALS + GUIDANCE: Find a steady pace and hold onto it for all fifteen minutes! Do the wall balls unbroken for as long as possible, then maybe break them into 12/8 reps. The wall balls will take about :60. The box jumps will take :45-:60. Be sure to breath on the step down. Then complete each round with ten alternating dumbbell snatches (:30), and since there’s only ten, use a heavy weight! Target 5-6 rounds.

AMRAP 10
10 Curls
10 Press
10 Front Squats
10 Upright Rows
10 Bent Over Rows
10 Romanian Deadlifts

MCx: 45/35 (barbell)
MAx: 35/25
MVx: 25/15

GOALS + GUIDANCE: You’ll have ten minutes to complete as many rounds as possible of the barbell series. Keep the ten reps of every movement unbroken, and try not to take breaks between movements. You can rest at the end of every round (no more than :60). The slower the better, and emphasize quality over speed. Record your rounds.

AMRAP 25
500/400 Meter Row
50 Sit Ups
50 Lunges

MVx: 375/300m, 30 sit ups, 30 lunges or squats

GOALS + GUIDANCE: Push your pace on the rower to complete the designated meters in two minutes or less. Find a moderately fast pace on the sit ups, where you can recover but also continue to make progress forward. Complete the sit ups in around two minutes or so, and then move to the lunges. The lunges are fifty TOTAL reps (25 per side.) You can do these by moving around the gym, giving out high fives, or in place. Target 4-5 rounds.

5 Rounds
400 Meter Run
12 Burpees
9 Deadlifts
6 Hang Power Clean
3 Jerks

Rest 2 Minutes

MCx: 155/105
MAx: 115/75
MVx: 300m, 9 in+outs, 9-6-3 reps for barbell 95/65

GOALS + GUIDANCE: The Hero workout “DT” just got better! How? By adding a 400 meter run, 12 burpees, and a REST! Complete the 400 around the two minute mark, move through the burpees at a steady pace that doesn’t require you to pause/stop (:60-:75). Then complete a shorter rep scheme of “DT”, where you don’t need to drop the bar between movements. The jerk or hang cleans could be the limiting factor, so make sure during warm ups you can do the 9-6-3 reps unbroken. Target 4 minutes or less per interval. Record total time.

EMOM 16
1 – 1 Front Squat
2 – 12 Toes to Bar

MAx: knee up or pike up
MVx: v-up

GOALS + GUIDANCE: From the floor, use 80% of your 1 rep max (or the heaviest weight you can clean) for the one front squat. Yes, you can squat clean it! For minute two, pick a challenging ab movement whether it’s on the rig, or on the floor. Try to go unbroken on the toes to bar as long as possible, then break into sets of 6 and 6 or 5,4 and 3. Record your weight and any modifications.