10 x on the 3 Minute
10 DB Floor Press
12 Goblet Squats
14 Cal Row
MCx: 50/35
MAx; 35/20, 12 cals
MVx: 25/15, 10 cals
GOALS + GUIDANCE: For today’s intervals, choose a weight for the db floor press that you can do unbroken every round. However, reps seven through ten slow down your cycle time. Use ONE dumbbell for the […]
27-21-15-9 Toes […]
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 […]
EMOM 14
1 – 1 Clean
2 – 15 Wall Balls
MCx; 225/155, 20/14
MAx: […]