Partner Workout! 1 min. Max effort row (cals) 1 min. Max effort thrusters 2 min. Max effort row (cals) 2 min. Max effort thrusters 3 min. Max effort row (cals) 3 min. Max effort thrusters 4 min. Max effort row (cals) 4 min. Max effort thrusters Performance: 65/45 lbs Fitness: 45/35 lbs Partners may split up work any way they choose. Score will be total calories plus thrusters combined.
A. Back squat: 4 x 5 (5-5-5-5 reps)* *First working set should be around 70% of your 1RM. Try increasing load by 5% each set (i.e. 70-75-80-85). B. 8-minute AMRAP of: 8 Handstand Push-ups 8 Kettlebell Swings, 32/24kg Fitness -HSPU: 16 hand-release push-ups -KBS: 24/16kg
A. 15 minutes to work up to a heavy set of THREE snatches (full squat)* *Fitness track will focus on a power snatch + overhead squat. B. “Isabel” For time: 30 Snatches, 135/95# (power snatch ok)* 8-min cap
DEATH BY…!! Setting the clock for 10 minutes, you’ll do one pull-up and one toes-to-bar the first minute, two pull-ups and two toes-to-bar the second minute, three pull-ups and three toes-to-bar the third minute… continuing as long as you are able, or until 10 minutes has expired. Rest 3:00 minutes Setting the clock for 10 minutes, you’ll do one burpee and one box jump the first minute, two burpees and two box jumps the second
A. Shoulder Press: 5 x 10 (10-10-10-10-10 reps)* *First working set should be around 50%–try increasing load by 3-5% each round B. 21-15-9-reps for time of: Wall Ball Shots (10/9’ target), 20/14# Sit-ups Fitness -WB: 9/9’ target, 14/10#