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 […]

AMRAP 12
15/12 Cal Bike
15 Wall Balls
5 Strict Pull […]

AMRAP 30
40/30 Calorie Bike
30 KB Gorilla Rows
30 DB Push Ups
30 BB Curls
30 BB Landmines
30 DB Pull Thrus

MCx: 70/53 kb, 35/20 db, 45/35 bb
MAx; 35/25 cals, 53/35 kb, 25/15 db, 35/25 bb
MVx: 30/20 cals, 20 reps, 35/26 kb, 15/10 db, 25/15 bb

GOALS + GUIDANCE: Oh […]

21 Pull Ups
42 Double Unders
21 Thrusters
18 Chest to Bars
36 Double Unders
18 Thrusters
15 Bar Muscle Ups
30 Double Unders
15 Thrusters

MCx: 95/115/135
MAx: jumping pull ups – pull ups -15 chest to bars, 14-12-10 attempts, 65/85/105
MVx: ring rows – jumping pull ups – pull ups (band), 60-45-30 singles, 45-65-85

GOALS + GUIDANCE: Break […]