With a Partner
1.5 Mile Run
150 Burpees
1.5 Mile Run

MAx: 1800m run (alternate 300’s), 125 burpees
MVx: 1 mile, 100 burpees or in+outs

GOALS + GUIDANCE: With your partner, alternate 400 meters to complete the 1.5 mile run (that’s 3 each). Spend no more than 12 minutes on the run. For […]

10 Rounds
20 Meter KB Front Rack Carry
4 Chest to Bars
6 Front Squats

MCx: 53/35, 165/115
MAx: 35/26, chin over, 115/75
MVx: 26/18, banded or 8 ring rows, 75/55

GOALS + GUIDANCE: Pick up TWO kettlebells and hold them in the front rack position as you shuffle 20 meters. The carry puts a […]

AMRAP 20
300 Meter Row
10 Deadlifts
50 Double Unders

MCx: 185/125
MAx: 135/95, 15 attempts
MVx: 200m, 115/75, 50 singles

GOALS + GUIDANCE: Set a moderately uncomfortable pace from the start, and hold on! The fastest person off the rower will not be the winner on this one. Hold your […]