Tag: Workout

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