Full Body
PARTNER WOD!
20 Minute AMRAP
20 Synchronized Med-Ball Sit-ups
40 Sumo Deadlift (total)
60 Calorie Row
40 Step Ups (Goblet)
20 Partner Wall Balls (Squat and throw to partner)
Agility through the cones (6 Min)
Banded Warm Up:
Pullaparts
Passthroughs
Shoulder press
Overhead Squat
Overhead Lunge Hip Opener
Lay on back Hamstring Mobility
Advanced Find fastest time and comment in notes
For Time:
8>1
– HSPU
– Deadlifts (155/115)
1>8
– Box Jumps (24/20)
– Push Press (135/95)
(athletes responsible for switching out weights b/w the DL and PP)
Full Body
Turkish Get-Up, Dumbbell Snatch, Dumbbell Overhead Walking Lunges.
Full squat or Power/Muscle.
Partner Row (You go, I go):
3×250’s each (Time Cap 7 Min)
8AMRAP:
– 40 Double Unders
– 8 Power Snatch (95/65)
– 12 Toes-2-Bar
In place footwork, 4-8 drills – 15 seconds each
PVC Warm-Up x10 each
– Passthroughs
– Straight Arm Circles
– Field Goals
– Back Squats
– Twists
– Good Morning
– Overhead Squat
– Bent Over Lat Stretches
18 Minute EMOM
– 8 Wall Balls (20/14)
– 6 American KB Swings (53/35)
– 4 Burpees
Score is each complete round finished (Max score 18)
(Rx+ 30lb WallBall, 32/24kg KB)
Full Body
4 rounds of each:
45 seconds of work, 15 seconds rest/transition:
KB swings
DB Push Press
Air Squats
PullUps
Coaches Choice
Full Body
20 Min AMRAP
250m Row
10 Lunges Each Leg
15 Ball Slams
20 Jumos Jump Rope
Teams of 3 or 4:
100 Calorie Row
150 Double Unders/300 singles
200 Air Squats
Partner Total:
(Set clock to 16 minute countdown)
4 min AMRAP (1 partner does 3AMRAP, then second partner repeats):
– 5 Snatch (95/65)
– 25 Bar Hops
4 min AMRAP (1 partner does 3 min AMRAP, then second partner repeats)
– 5 Thrusters
(95/65)
– 5 Burpees over
the bar
Full Body
With A Partner
50-40-30 Reps
Box Step Ups
Lateral Ball Toss (Switch every 5 each side)
Partner Wall Ball Toss
Dumbbell Shoulder Press
