7 Rounds
15 KB Swings
15 Power Cleans
15 Box Jumps

MCx: 53/35, 95/65, 24/20
MAx: 35/26, 75/55, 24″ step
MVx: 26/18, 65/45, 20″ step

GOALS + GUIDANCE: HERO WOD! There is nowhere to “rest” in today’s triplet. Choose a kb that you can swing for fifteen reps unbroken EVERY round (:30-:45.) Then, use a LIGHT weight for the power cleans. You may […]

EMOM 40
1 – 250/200 Meter Row
2 – 20 Pistols
3 – 10 DB Push Press
4 – :60 Plank
5 – Rest

MCx: 50/35
MAx: 1-leg squat to a bench, 35/20
MVx: 200/150m, lunges, 25/15, :45

GOALS + GUIDANCE: Get ready to Grind! The 250/200 meter row will take the entire minute. The alternating pistols will take around :30-:40, and whatever scaling option […]

10 Rounds
100 Meter Run
2 Power Cleans

30 Double Unders

MCx: 225/155
MAx: 165/115, 10 attempts
MVx: 115/75, 40 singles

GOALS + GUIDANCE: We love a 10 rounder! Run the 100 meters in :30 or less. Choose a weight for the power cleans that is HEAVY! A weight that you’re forced to take a breath before each rep, and you have to […]