Archives

Partner Workout

For time:
Row 1000m
Then, 8 rounds of:
10 wall-ball shots
1 rope climb
Row 1000m
Then, 8 rounds of:
5 Deadball over shoulder 45/35kg
1 rope ascent
Row 1000m

Part A

Deadlift
Work up to a heavy 5 TNG deadlift (10 min time cap),
then at the same weight 5 min EMOM x 2 reps

Part B

5 rounds for time
10 Toes 2 Bar
10 DB Burpee Box Step Overs 20″
30m DB Farmers Carry

Part A

5 rounds for time
30 double unders
5 wall walks or 10m HS walk
10 Pistols or weighted pistols
15 min time cap

Part B

For Time:
1000m Row
50 OHS 43/30kg
30 box jumps 30/24″

Part A

10 min EMOM:
Odd: 5 Strict Pull ups or weighted
Even: Max set off Push ups

Partner WOD
30 min AMRAP:
3 Clean & Jerks 60/40kg
6 bar facing burpees
100m Run
*1 Partner works while the other is resting

Part A

Push press
Work up to 70%, followed by a 10min EMOM: x 2 reps

Part B

21-15-9 reps for time
Cal row
HSPU
Ring rows
Burpees to bar

Part A

Snatch complex
Squat snatch + 2 OHS:
Work up to a comfortable heavy complex, then complete 3 singles at same weight

Part B

Chipper for time:
50 Wall Balls 9/6kg
500m Run
50 T2B
500m Run
50 DB ground to OH 30/20kg

Part A

Warmup Games

Part B

20 min EMOM:
ODD: 10/8 Cal Row
EVEN: 4 Burpee Shuttles

Part A

10 min EMOM:
Odd: max distance HS walk or wall walks
Even: Max Ring Dips

Part B

For time:
40-30-20-10
KB Swings 24/16kg
20-15-10-5
Burpees Box Jump Overs 20″
4-3-2-1 Rope climbs

Part A

Overhead squats
Work up to 70%, then complete 20 reps for time

Part B

5 rounds for time
200m Medball Run 9/6kg
21 Wall Balls 9/6kg
9 Deadlifts 90/65kg

Part A

3 rounds for quality:
HSPU (strict)
ring dips (strict
L-sit hold (on pullup bars)

Part B

For time:
5 mins of ME burpees
— then, straight into —
4 rounds of:
20 OH Walking lunges 20/15kg
20 Cal Row

*score total time plus total burpees