Partner Workout For Time.. 25 Min Cap Buy In 1 for 1 – I perform one clean and jerk, you perform 1 clean and jerk etc 30 Power Clean and Jerk 70/50Kg Then share reps and swap as needed 40 Burpee Box Jump Overs 60/50cm 40 Wall Balls HEAVY 15kg/9kg 40 Single Arm DB Squat…
Turkish Get Ups 4-3-2-1 ‘Jackie’ 1km Row 50 Barweight Thrusters 30 Pullups For time
Ring Dips 6-6-4-4-4 16 Rounds of Tabata (8 each), alternating coupled exercises: -10m Burpee Shuttle Run -Jumping Lunges *rest 1 minute -Knees to Elbows -KB SDHP 24/16kg *rest 1 minute -Double Unders -Hand Release Pushups
Every minute for 30 minutes complete one of the following exercises: -5 Clean and Jerks @60% Max -30m Deadball Bear Hug Carry 40/30kg -15/12 calorie Bike -20 second Hollow Hold -8 Strict Handstand Pushups x 6
As a complex complete: 6 DB Bench Press (as heavy as you can) 12m DB Walking Lunge 8 DB Deadlifts 12m Farmers Carry return x 6 sets (20 minutes) Finisher: 100 Wall Balls 9/6kg
25 minute time cap: Complete 1.25km Run ..in remaining time complete as many rounds of ‘Mary’ as possible: 5 Handstand Pushups 10 Pistol Squats 15 Pullups
In a Team 3 complete 3 x 8 minute AMRAPS: 1. 8 Minutes: P1: 6 x 30 m shuttles (2 x 15m) P2: Max Rep Front Squats 70/47kg P3: Rest *Rotate through on completion of shuttle runs. 2. 8 Minutes: P1: 20/16cal Bike P2: Max Rep Back Squats 70/47kg P3: Rest *Rotate through on completion…
Alternating 3 minute AMRAP’s x 3 each: Ascending by 3 reps at a time -Hang Squat Clean 50/35kg -Box Jump Overs 60/50cm *1 minute rest Ascending by 3 reps at a time -Pullups -Handstand Pushups 1 minute rest *Continue where you left off for each AMRAP
Accessory work: 10 Standing DB Arnold Press 15 each Prone lying A T Y Pulses x 4 5 minutes: DB Man Maker 22.5/15kg 4 minutes: Single KB Front Rack Lunges 24/16kg 3 minutes: Triple Unders 2 minutes: Knees to Elbows 1 minute: Bike Calories
Sumo Deadlift 6-6-4-4-4 Three rounds of: • Wall-ball 9/6kg • Sumo deadlift high-pull 35/25kg • Box Jump 50/40cm • Push-press 35/25kg • Ball Over Shoulder 30/20kg *Rest Round
