27-21-15-9 Toes to Bar
81-63-45-27 Double Unders

MAx: knee or pike ups, 27-21-15-9 attempts
MVx: v-ups or leg lifts, 81-63-45-27 singles

GOALS + GUIDANCE: Strategically break up the toes to bar into small sets 3-9 reps, from the very start. This will save your grip and your hip flexors from going to failure! Spend no more than two minutes on the first set. Then, take a deep breath, relax your arms, and do either big sets of double unders or break them into thirds. Spend no more than two minutes on the first set of jumps. On the second round of the workout, spend :90 or less on each exercise. The third round spend :60 or less and the last round :30 or less. Target 10 minutes.

10 Rounds of
AMRAP 1
Bike for Cals
Rest 2 Min

GOALS + GUIDANCE: Get uncomfortable! The goal for today’s sprints is to keep your RPMs and calories consistent from round to round. You’ll have plenty of time to recover, don’t be afraid to push! Record your total calories with a goal of 90-150 cals.

AMRAP 20
2 Muscle Ups
8 Handstand Push Ups
12 KB Swings

MCx: 70/53
MAx: 2 strict pull ups + 2 dips, push ups, 53/35
MVx: 4 ring rows + 4 dips, seated db press, 35/26

GOALS + GUIDANCE: Hero Workout! For the muscle ups (which were designed to be on the rings) choose a difficult upper-body-pulling movement as an alternative. If you choose handstand push ups, you must be able to do at least 4 in a row before kicking off the wall. Great alternatives are db presses and good old regular push ups! Keep the kettlebell swings unbroken as long as possible. If you’re proficient at these movements, target a round per minute! If you’re working on a new skill/movement, target 8-10 rounds.

NATE
Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

EMOM 14
1 – 1 Clean
2 – 15 Wall Balls

MCx; 225/155, 20/14
MAx: 155/105, 14/10
MVx: 115/75, 10 reps 10/6

GOALS + GUIDANCE: Minute one, do one clean (power or squat) that feels HEAVY! However, not so heavy that your form breaks down over the course of the workout. The clean should require an intention set up, deep breath, and a powerful jump. Also consider that on minute two you’re doing fifteen wall balls (unbroken) that can be taxing on your lungs and legs. Your clean effort should feel like an 8/10 effort. Record your modifications.

5 Rounds
150 Meter Farmers Carry
30 Sit Ups

MCx: 53/35
MAx: 35/26
MVx: 26/18, 20 sit ups

GOALS + GUIDANCE: Grippy Mc.Gripperson! The farmer’s carry Is going to add up. Make sure you hook grip the kettlebells to save your forearms. You’ll likely break 2-3 times. Shake your arms out on the sit ups, and throw them forward to pick up your pace and make up for any pauses on the farmer’s carry. Target 12 minutes (15 min cap.)

With a Partner
50-40-30-20-10 Calorie Row
100-80-60-40-20 Burpees

MVx: in + outs

GOALS + GUIDANCE: ALL the reps today! Spend no more than 5 minute on the row, then decrease the time domain by :60 each round. Do the burpees in SMALL, FAST sets (5-10 reps!!) As soon as you slow down, hand off reps to your partner. Spend no more than six minutes on the set of 100, and decrease the time domain by :90 every round. Target 30 minutes (35 min cap.)

GOALS + GUIDANCE: You can attack this a few ways. We suggest you stick to a slightly uncomfortable pace and then empty the tank the last four hundred meters. OR, negative split every four hundred.

50-40-30-20-10
Double Unders
Sit Ups

MAx: 15-12-9-6-3 attempts
MVx: 75-60-45-30-15 singles, 25-20-15-10-5 sit ups

GOALS + GUIDANCE: Move as quickly as possible through the double unders and sit ups. Position your abmat close to your rope to minimize transition time. Target sub 10 minutes (15 minute cap.)

AMRAP 20:
1 Deadlift
1 Hang Squat Clean
1 Front Squat
1 Shoulder to Overhead

MCx: 205/145
MAx: 155/105
MVx; 95/65

GG: Treat this workout like an EMOM (maybe sneaking in a couple of extra rounds at the beginning) with the intention of completing 20-ish rounds. Choose a weight that feels heavy, without compromising your form (always!), but that doesn’t force you to rest between any of the movements (do all four unbroken.) Record your rounds and the weight.