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.

With a Partner
15 Rounds Each:
:30 on/ :30 off

for max meters

GOALS + GUIDANCE: These are FAST, ALL OUT efforts, with equally fast transitions, so you and your buddy can maximize your output! You and your buddy will both complete fifteen rounds of a :30 interval, with the combined goal of completing 3000-3750 meters by the end of the workout. Record your meters.

10-9-8-7-6-5-4-3-2-1
Strict Pull Ups
DB Push Press
Step Ups

MCx: 50/35, 24″
MAx: banded, 35/20, 20″
MVx: ring rows, 25/15, 20″

GOALS + GUIDANCE: Break up the sets of pull ups early (4,3,3 or 6,4) to save your upper-body-pulling strength from going to failure. For the dumbbell push press, choose a weight you can get through at least six of the first ten reps before having to take a quick break. Use the unweighted step ups as a place to recover. Target 12 minutes (15 min cap.)

100-80-60-40-20 Double Unders
25-20-15-10-5 Wall Balls

MCx: 20/14
MAx: 25-20-15-10-5 attempts, 14/10
MVx: 150-120-90-60-30 singles, 10/6

GOALS + GUIDANCE: From one cardio movement into the next! Relax on the double unders, take a deep breath and keep your arms loose by your sides. You may want to break the dubs into sets of three (40,30 and 30 reps for the 100) to give your arms a quick shake out and take a reset breath. For the wall balls, try to do them unbroken or two sets, completing more than half the reps before taking a break. Target sub 10 minutes (12 min cap.)

7 Rounds
15/12 Cal Bike
15 Russian KB Swings
:60 Plank

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

GOALS + GUIDANCE: We LOVE a plank! Hold at least 60 rpms on the bike to complete 15/12 calories in one minute or less. For the fifteen kb swings, focus on squeezing your butt and quads at the same time, to make the kb feel weightless. Your shoulders shouldn’t do any work. Choose a weight you can move for 15 reps unbroken every round. Then, hold a :60 plank. If you break, do not count the rest toward your plank time. Target 21 minutes.

4 Rounds
400 Meter Run
40 DB Snatch
40 Box Jumps

MCx: 50/35, 24/20
MAx: 35/20, step 24″
MVx; 300m, 30 reps 25/15, step 20″

GOALS + GUIDANCE: Run the 400’s in about two minutes. As you come in, focus on setting your back for every dumbbell snatch. Look at a point at least ten feet out in front of you to help keep your eyes/chest up and back flat. Find a steady rhythm on the snatches, taking a quick shake out at rep twenty. For the box jumps, find that same steady pace that you can maintain for all forty jumps (or steps). The snatches and box jumps will each take around two minutes. Push your last round. Target 24 minutes.

10 x on the 3 Minute
10 DB Floor Press
12 Goblet Squats
14 Cal Row

MCx: 50/35
MAx; 35/20, 12 cals
MVx: 25/15, 10 cals

GOALS + GUIDANCE: For today’s intervals, choose a weight for the db floor press that you can do unbroken every round. However, reps seven through ten slow down your cycle time. Use ONE dumbbell for the close stance goblet squats, and elevate your heels (toes stay on the floor.) This stance will target your quads, specifically by your knees. Then, with your jello-feeling-legs, row 14 calories (sub :60). Move deliberately, and quickly, so you have at least :30 of rest before the next interval. Scale the row if you need more rest time.