HOLIDAY PARTNER WORKOUT “Three Wise Men” Three, 4-min AMRAPS… “Jeremy Wise” 5 Hang Squat Snatches 135#/95# 10 Bar-facing-burpees “Ben Wise” 10 Power Cleans 135#/95#( 20 Pull-ups “Beau Wise” 15 Box-jump-overs 24”/20” 30 Wall Balls 20#/14# *Rest TWO minutes between rounds. Partners may share reps any way they choose. Score is total number of reps of all three AMRAPs.
“Death by Burpees & Kettlebell Swings” With a continuously running clock do one burpee the first minute, two KBS the second minute, three burpees the third minute, four KBS the fourth minute…continuing as long as you are able. Your score is the last minute that you were able to complete all required reps PLUS the amount f reps you were able to complete in the succeeding minute. For example, if you’re in the 11th minute
5 rounds of: 5 Deadlifts 5 Hang cleans (full squat) 5 Push presses 5 Front squats *Hands SHALL remain on the barbell the entire round. If athlete re-grips, then that round will NOT count. Increase the load each round. Rest as necessary between rounds. Score is heaviest load used.
Complete as many rounds as possible in 20 minutes of: 10 Chest-to-Bar pull-ups 20 Back squats, 95/65# 30 Sit-ups Fitness -Pull-ups: Jumping C2B -BS:65/45#
2 minute AMRAP of: Max box jumps, 24/20” 2 minute AMRAP of: Max KBS, 32/24kg 2 minute AMRAP of: Max HSPU 2 minute AMRAP of; Max Wall Ball shots, 20/14# 2 minute AMRAP of: Max Double-unders 2 minute AMRAP of: Max KB Deadlift, 32/16kg Rest 1 minute between AMRAPs–score is total reps combined. Fitness -Box jump: step-ups, 20/16” -KBS, 24/16kg, -HSPUs: inverted (pike) pushups -WB: 9′ target, 14/10# -DUs: 2x singles -KBDL: 24/16kg