PARTNER WORKOUT IN TEAMS OF 2...
FOR TIME*
70-60-50-40-30 Cal Bike
20-30-40-50-60 Toes to Bar
10-10-10-10-10 Hang Squat Clean
L3: (155/105) L2: (115/80) L1: (95/65)
*P1 works while P2 rests. Split work as needed.
Strength:
L3: 5x MR L- sit Pull-Ups
L2: 5x5 Kipping Pull-Ups
L1: 5x3 Pull Up negative or self-assisted pull up negative
WOD:
FOR TIME
L3:
1500/1250m Row
50 Sit-Ups
25 Deadlifts (255/185)
50 Sit-Ups
750/600m Row
L2:
1500/1250m Row
50 Sit-Ups
25 Deadlifts (205/135)
50 Sit-Ups
750/600m Row
L1:
1250m Row
50 Sit-Ups
25 Deadlifts (135/95)
50 Sit-Ups
600m Row
Strength:
L3: Practice free-standing HS walk.
L2: Practice HS against the wall, pushing away for a brief unsupported hold.
L1: HS hold against the wall, wall walk, or plank hold.
WOD:
EMOM x 21 MINUTES
L3:
MIN 1 - 3 Wall Walks
MIN 2 - 15 Box Jump Overs
MIN 3 - Rest
L2:
MIN 1 - 2 Wall Walks
MIN 2 - 15 Box Jump Overs
MIN 3 - Rest
L1:
MIN1- 20Alt. Plank (or Pike) Shoulder Taps
MIN 2 - 12 Box Step Overs
MIN 3 - Rest
Strength:
L3: 5x5 Weighted Pull-Ups
L2: 4x8 per side DB row
L1: 4x8 per side DB row
WOD:
21-15-9
L3:
Front Squats (135/95)
T2B
L2:
Front Squats (115/80)
K2E
L1:
Front Squats (95/65)
V-ups
Strength:
POWER CLEAN
5-5-3-3-1-1
WOD:
FOR TIME*
L3:
50 Hang Power Cleans (115/80)
L2:
50 Hang Power Cleans (95/65)
L1:
50 Hang Power Cleans (75/45)
*At the top of each minute including 0:00 complete 5 Burpees Over Bar.
Strength:
L3: Muscle-up banded transition work 5x3 or Ring Muscle-up 5x3
L2: 4x4 Strict Pull-Ups
L1: 5x3 Self Assisted Pull-Ups
WOD:
AMRAP X 20
L3:
Buy In: 1 Mile Run
Max Rounds with Remaining Time:
10 Chest to Bar Pull-Ups
20 Wall Balls (20/14)
30 Double Unders
L2:
Buy In: 1 Mile Run
Max Rounds with Remaining Time:
10 Pull-Ups
20 Wall Balls (20/14)
30 Double Unders
L1:
Buy In: 800m Run
Max Rounds with Remaining Time:
10 Banded Pull-Ups
15 Wall Balls (14/10)
30 Single Unders
WOD:
PARTNER WORKOUT TEAMS OF 2...
ON A 20:00RUNNING CLOCK...
Build to a Heavy Complex*...
1 Clean Deadlift + 2 Power Clean
*Complex Must be Unbroken. Both partners must register a score within the 20min. Alternate as needed.
(Score is Weight)
-Rest 3:00 b/t Part 1 & Part 2-
2. AMRAP x 9 MINUTES
5 Power Cleans
7 Burpees Over Bar
L3: (155/105)
L2: (115/75)
L1: (95/65)
*Partner 1 completes a full round while P2 Rests. Alternate every round. You go, I go format
Strength:
L3: 5xMR L- sit Pull-Ups
L2: 5x5 Kipping Pull-Ups
L1: 5x3 Pull Up negative or self-assisted pull up negative
WOD:
FOR TIME
L3:
20 Toes to Bar 800m Run
20 Toes to Bar
40 DB Box Step-Overs (50/35) (24/20)
20 Toes to Bar 800m Run
20 Toes to Bar
L2:
20 Knees to Elbow
800m Run
20 Knees to Elbow
40 DB Box Step-Overs (35/20) (20/20)
20 Knees to Elbows
800m Run
20 Knees to Elbow
L1:
20 Tuck Ups 400m Run
20 Tuck Ups 40 DB Box Step-Overs (20/15) (20/20)
20 Tuck Ups 400m Run
20 Tuck Ups
Strength:
Deadlift
4-4-4-4
WOD:
"ISABEL" FOR TIME
L3:
30 Snatch (135/95)
L2:
30 Snatch (115/80)
L1:
30 Hang Snatch (95/65)
Strength:
L3: 5x5 Weighted Pull-Ups
L2: 4x8 per side DB row
L1: 4x8 per side DB row
WOD:
DEATH BY BURPEE
ALL LEVELS