Partner Workout
(1 person complets the movement before switching)
16:00 AMRAP
15 KB swings
10 Medball V Ups
10 Cal Echo Bike
Partner Workout
(1 person complets the movement before switching)
16:00 AMRAP
15 KB swings
10 Medball V Ups
10 Cal Echo Bike
12:00 AMRAP
2 Front Squat 155/105
30 Double Unders
4 Front Squat 155/105
30 Double Unders
6 Front Squat
30 Double Unders
etc…
Front Squats increase by 2 every round
Every Min On the Min for 16:00
Odd Minutes: 3 Hang Power Cleans Increasing weight each succesful round. Decrease weight if a clean is missed. Start at a moderate weight.
Even Minutes: :30 Hollow Body Flutter Kick
Push Press
3-3-3-3-3
Split Jerk
2-2-2-2-2
Cash Out
2 Sets of the following Complex:
7 Strict Press
7 Push Press
3 Split Jerks
(Done with an empty bar, reinforce technique)
7 Rounds (Each for Time)
8 DB Snatches 50/35
7 Burpee Box Overs 24/20
8 Shuttle Runs
-rest-
5 Rounds
10 Chest to Bar Pull Ups
20 Push Up
30 Goblet Squat 53/35
Time Cap is 20:00
Goal is to get as close to rx as possible, resting when necessary.
Partner WOD
18:00 AMRAP
Partner 1:
5 Power Cleans 135/95
10 Front Rack Lunges 135/95
5 Shoulder to Overhead
Partner 2:
Plank Hold (Elbow or Hands)
(15 Syncronized Jumping Jacks for every break in Plank, coach determines what a break is)
Switch after 1 person completes a round on the barbell.
Buy In:
8:00 of Alternating Turkish Get Ups
50-40-30-20-10
American KB Swings 53/35
Double Unders
500m Row
3 Rounds of
15 Burpee Pull Up (Bar above reach)
30 Wall Balls 20/14
-then-
500m Row
Each heat starts 4:00 apart
Every Min on the Min for 12:00
5 Ring Dips
8 V Ups
12 Jump Squats
Goal: Finish each round with around :10 or more of rest. If you run out of time, scale the numbers back by 2 reps or modify a movement