EMOM 20
Minute 1: 10 Shoulder to Overhead 135/83
Minute 2: 15 Deadlifts, same bar
Minute 3: Max Cals Bike, Row or Ski
Minute 4 & 5: Rest
RX + = 165/103
Bike, Ski or Row should be ALL OUT. Do not pace. Go out brutally fast and try to hang on. “We fail at the margins of our experience.”
EMOM 20
Minute 1: 10 Dumbbell Hang Power Cleans
Minute 2: 60 Russian Twists, No weight
Minute 3: 20 V-Ups
Minute 4: Sprint 200 meters, max burpees to 1 minute
Minute 5: Rest
RX for dumbbells is half body weight, total. Run should be ALL OUT. Do not pace. Go out brutally fast and try to hang on. “We fail at the margins of our experience.”
Score is total burpees
21, 15 & 9 Reps of:
Handstand Push Ups
Burpee Box Jump Overs 24/20″
Rest 5 minutes
21, 15 & 9 Reps of:
Push Up
Weighted Step Up
Push Up
Step Up
Rest 5 minutes
400 meter Run or Row
40 Burpees 8/7′
400 meter Run or Row
Scale HSPU to 1 abmat or heavy dumbbells
RX step up 53/35
RX+ 50/35# DBs
RELOADED 35/20# DB strict press for HSPU & weighted step ups
Score is time at end of final Run or Row
21, 15 & 9 Reps of:
Handstand Push Ups
Burpee Box Jump Overs 24/20″
Rest 5 minutes
21, 15 & 9 Reps of:
Push Up
Weighted Step Up
Push Up
Step Up
Rest 5 minutes
400 meter Run or Row
40 Burpees 8/7′
400 meter Run or Row
Scale HSPU to 1 abmat or heavy dumbbells
RX step up 53/35
RX+ 50/35# DBs
RELOADED 35/20# DB strict press for HSPU & weighted step ups
Score is time at end of final Run or Row
