Partner Wod:
(Teams of 2)
AMRAP 24
100m Run
14 DB/KB Reverse Lunge Steps
7 TTB
Rx
DB: 50#/35#
KB: 53#/35#
*Alternate full rounds with partner
*Hold DB/KB in any position (i.e. Goblet, Front Rack, Suitcase, etc.)
Score:
* Run = Timekeeper
* Log the total rounds and reps for Reverse Lunge Steps and TTBs.
*1 Rd = 21 reps
EMOM 10
1 Power Snatch + 1 Low Hang Power Snatch + 1 Hang Power Snatch
*Focus/Goal: Complete all sets holding onto the bar (Unbroken)
1 Rep = 1 Power Snatch +
1 Low Hang Power Snatch +
1 Hang Power Snatch
6 RFT
50 Double Unders
15 Back Squats
(From the ground)
Rx 115#/75#
Rx + 135#/95#
(Endurance)
2 Rounds
3 Minute Row
3 Minute Rest
2 Minute Row
2 Minute Rest
1 Minute Row
1 Minute Rest
(Midline)
4 Rounds
:30s Tuck Crunches
:30s Plank
:30s Russian Twists
:30s Rest
Every 2 Minutes for 12 Minutes (6 sets.)
Set 1/2/3: 10 Deadlifts
Set 4/5/6: 8 Deadlifts
*Build each set
EMOM 14 (Alt.)
– 8 KBS + 8 Box Jump Overs
– 3 Hang Power Cleans (AHAP)
Rx
KBs: 70#/53#
Box: 24″/20″
10 RFT
200m Run
10 Thrusters
10 Burpees
Rx
Load: 95#/65#
Every 2:30 Minutes for 12:30 Minutes (5 Rds.)
5 Overhead Squats @60%+
6 DB Front Rack Tall Kneel to Stand
AMRAP 12
12 Power Snatch
24 Wall Balls
Rx
Load: 95#/65#
Medball: 20#/14#
*1Rd = 36 reps
Every 2 Minutes for 16 Minutes (Alternate A & B)
A.) 1 Strict Press + 3 Push Press @75%+
B.) 15 Burpees
* 75% + is based off of your 1RM Strict Press.
For Time
10 Wall Balls
30 SDHP
20 Sit-ups
20 Wall Balls
20 SDHP
20 Sit-ups
30 Wall Balls
10 SDHP
20 Sit-ups
Rx
Medball: 20#/14#
Load: 115#/75#
Partner Wod
(Teams of 3)
For Time
300 KBS
200 Pull-ups
3000m Row
Rx
KB: 53#/35#
*Partition workout and reps as needed
**Does not have to be in exact order
***One partner works at a time
EMOM 9
Min 1-3: 5 Deadlifts
Min 4-6: 3 Deadlifts
Min 7-9: 1 Deadlift
AMRAP 14
1 Bear Complex
14 Burpees
Rx
Load: 95#/65#
1 Bear Complex Rd =
7 Sets
1 Power Clean
1 Front Squat
1 STO
1 Back Squat
1 Back Rack STO
(Try to go unbroken for all 7 sets.)
EMOM 16 (Alt.)
– 200m Run
– 2 Bench Press @80%+
– 12 Strict Hanging Knee Raises
– Rest
AMRAP 12
20 S.A. DB Snatch
15 Box Jumps 2
100m Run
Rx
DBs: 50#/35#
Box: 24″/20″
