5 Rounds
15/12 Cal Bike
15 Toes to Bar
Rest 1 Minute

MAx: 12/9 cals, knee or pike ups
MVx: 9/6 cals, v-ups or leg lifts

GOALS + GUIDANCE: Today’s interval workout is meant to be around :90-2:00 at most, with a build in rest of one minute. Try […]

10 x on the :90
1 Clean Pull
1 Hang Power Clean
1 Power Clean
*building

GOALS + GUIDANCE: A weightlifting complex is a great opportunity to dial in your form and technique. The clean pull is to focus on straight arms and keeping the bar close. The hang power clean helps to focus on a speedy jump and fast elbows to the rack position. Then you combine both movements, and their focuses, to hopefully execute a mean-looking power lean! Start at a lighter weight (6/10 effort) and make small builds from there. Per ushe, […]

AMRAP 40
600 Meter Run
30 Cal Bike
60 Sit Ups

MAx: 25 cal bike
MVx; 400m run, 20 cals, 40 sit ups

WOD GOALS + GUIDANCE: Yes, 40 minutes! From the very beginning find a moderate pace that you can maintain for 40 minutes. Run the 600 in 3-ish minutes, complete the bike in 2:00-3:00, and complete the sit ups in :90-2:00. Target 5-6 rounds.

10 x on the 2 Minute
10 DB Deadlifts
10 DB Front Squats
10 Box Jump Overs, 20″

MCx: 5035
MAx: 35/20, step overs 20″
MVx; 8 reps, 25/15, step up 20″