Partner or Solo
For time:
-400m run
-15 Clean & Jerks
-3 Rope Climbs or 9 Burpee Pull ups
-400m run
-12 Clean & Jerks
-2 Rope Climbs or 6 Burpee Pull Ups
-400m run
-9 Clean & Jerks
-1 Rope Climb or 3 Burpee Pull ups
If partner, split reps however you want
10 min:
-10 Single leg bench hamstring curl/leg
-10 Split squat iso w/ side bend/side
-10 Single leg RDL/leg
–1 arm KB Overhead carry x 100 ft.
A1) Deadlift 4×4 (3 sec pause at floor on first & last rep)
A2) Seated Broad Jump + Box Jump 4×3
B1) Strict Press 4×4 (3 sec pause overhead on first & last rep)
B2) DB Single Arm Row 3×8-12/arm – increase load/reps from last week
Partner Workout
20 min AMRAP:
4 Sandbag Bear Hug Squats or Zercher squat
6 Toes to Bar
24 Double Unders
Alternate rounds
Partner or Solo
5RFT:
-400m Run
-30 Step Ups
-200m Farmer Carry
If partner, split reps
10 min:
-10 DB Cuban Press
-15 Band face pulls + 15 band pull aparts
-5
A) Hang Power Clean 3×4
B1) Bench Press 4×4 (3 sec pause @ chest on first & last rep)
B2) Pronated Bent Over Row 3×8-10 – increase load/reps from last week
5 sets:
10 sec Sprint on Echo Bike for max Watts
Rest 2 min
10 min:
-15 rocking hip flexor mob/side
-60 sec Close grip bar hang
-5 Cossack + Curtsy Lunge/side
–Band Bully Stretch x 30 sec/side
A1) Heels Elevated Front Squat 4×4 (3 sec pause in bottom on first & last rep)
A2) Chin up 4×4 (3 sec pause w/ chin over bar on first & last rep)
B1) DB RDL 3×8-12 – increase load/reps from last week
B2) Dips/Push ups 3×5-15 – increase load/reps from last week
C)
Partner style (I go, you go)
Set 1: 50 ft. Double KB Overhead Walking Lunge
Set 2: 50 ft. KB Front Rack Walking Lunge
Set 3: 50 ft. Farmer Hold DB Walking Lunge
Partner or solo Workout
20 min AMRAP
-1-2-3-4-5-etc. Muscle Up/Pull up
-250/200m Row
-3 Wall Walks
-200m Run
I go, you go
10 min:
-10 Single leg bench hamstring curl/leg
-10 Split squat iso w/ side bend/side
-10 Single leg RDL/leg
–1 arm KB Overhead carry x 100 ft.
A1) Deadlift 3×5 (3 sec pause at floor on first & last rep)
A2) Seated Broad Jump + Box Jump 3×3
B1) Strict Press 3×5 (3 sec pause overhead on first & last rep)
B2) DB Single Arm Row 3×8-12/arm @3RIR
For time:
15-12-9-6-3:
-Toes to Bar
-50 ft. Walking Lunge after each round
Partner Workout
25 min AMRAP:
-500m Row
-400m Run
-500m Ski
-400m Run
-200m Farmer Carry
-400m Run
-60 Wall Balls
-400m Run
Split reps
10 min:
-10 DB Cuban Press
-15 Band face pulls + 15 band pull aparts
-5
A) Hang Power Clean 3×5
B1) Bench Press 3×5 (3 sec pause @ chest on first & last rep)
B2) Pronated Bent Over Row 3×8-10 @3RIR
5 sets:
10 sec Sprint on Echo Bike for max Watts
Rest 2 min
