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.

AMRAP 20
250/200 Meter Row or Run
1 Minute Plank

GOALS + GUIDANCE: Row or Run the 250/200’s in :60 or less. Then, hold a plank (elbows or hands, no side planks) for 1 minute to “recover.” Target 8-10 rounds

3 Rounds
15 DB Thrusters
12 Pull Ups
9 Cal Bike

MCx; 50/35
MAx: 35/20, 6 pull ups (band), 7 cals
MVx: 25/15, ring rows, 5 cals

GOALS + GUIDANCE: Break the dumbbell thrusters into 2-3 sets (10 and 5, or 6,5 and 4.) Spend no more than :60 on this movement. For the pull ups, either do them unbroken, or in 2-3 sets with small breaks (about :60 or less.) Then for the bike calories, complete them in :45 or less. Target 10 minutes (12 min cap.)

5-10-15-20-25
L-Arm DB Hang Snatch
Box Jumps
R-Arm DB Hang Snatch
Box Jumps
Rest 1 Minute

MCx: 50/35, 24/20
MAx: 35/20, step 24″
MVx: 25/15, step 20″

GOALS + GUIDANCE: Complete 5 dumbbell hang snatches your left arm, then 5 box jumps. Repeat the 5 hang snatch but now with your right arm, and another 5 box jumps. Once you finish the second round of box jumps you’ll rest 1 minute before starting the round of ten reps. Repeat the same sequence for 10 reps, 15 reps, 20 and then 25 reps. Target 15-17 minutes. Record your total time (including the rest.)