Laurie Farmer

Partner 1 works on squats and push ups while partner 2 runs 200m, switch until both exercises are complete then move to next couplet. . .

50-40-30-20-10 Air Squats

45-35-25-15-5 Push-Ups

40-32-24-16-8 alternating Dumbbell Snatches

36-28-20-12-4 DB bench press

30-24-18-12-6 Box Jumps

27-21-15-9-3 Pull-Ups

20-16-12-8-4 Burpee

Hang Squat Clean

18-14-10-6-2 bear crawl with dumbells from hsc (each movement of dumbell=1 rep)

10-8-6-4-2 Handstand Push-Ups

9-7-5-3-1 Pistols (L=1,R=1)

Card game:

Hearts: OH dumb bell sit ups

Spades: BP

Clubs: row for calories

Diamonds: Slam ball

Red: leap frog 400m run

Black: 10 wall walks

Partner up 1 partner will run while partner 2 works on other exercise, switch. After both partners have run, you can work together to complete the required reps.

100m run

50 burpees

200m run

100 push ups

300m run

150 lunges

400m run

200 squats

300m run

150lunges

200m run

100 push ups

100m run

50 burpees

For Time (with a Partner)

2,000 meter Row

50 Clean-and-Jerks

2,000 meter Row

100 Burpees

2,000 meter Row

150 Wall Ball

Split the work as necessary.

Partner up:

Partner 1 will work on AMRAP, Partner 2 will row 300m and switch

10 box jump overs 24″

10 tire flips

20 bench press

20 double unders

30 jumping jacks

30 flutter kicks

20 mountain climbers

20 z press

10 KB swings

10 pull ups

• “The Parks”
• 6 Rounds for Time (with a Partner)
• Every 4 minutes, Partner A completes:
• 20 Single Arm Overhead Dumbbell Lunges
• 21 American Kettlebell Swings
• 6 Burpees
• 9 Right-Arm Dumbbell Thrusters
• 9 Left-Arm Dumbbell Thrusters
• 3 Right-Arm Kettlebell Squat Cleans
• 3 Left-Arm Kettlebell Squat Cleans
• Partner B chooses 1 and perform:
• Ring Plank Hold
• Dead Hang Hold
• Parallel Squat Hold
• Half Push-Up Hold
• Rest 2 minutes
• Partner A and Partner B must complete 6 full rounds each.

Patner A and B will attempt to each complete one round every 4 minutes. Rest 2 min between each round.

Card Game:

Hearts: wall ball sit ups

Diamonds: squat thrusts

Clubs: Throwing a slam ball backwards

Spades: bench press

Red: 25 wall walks with your partner (total)

Black: 50 synchronized jumping pull ups

partner up!
Partner 1: work on AMRAP

1 Wall walk

10 GHD sit ups

50 jumping jacks

100 single jump ropes

50 KB swings

10 hang power cleans

1 bear complex with bar bell

Partner 2: 10 burpees and switch with partner 1

Team up and work on the AMRAP below for 24 minutes

25 Partner clap push ups

25 Sit ups throwing the ball to each other

15 Hand stand kick ups

15synchronized bench press with dumb bells

10 jumping pull ups

10 synchronized z presses

Card Game:

Hearts: jack knife sit up

Diamonds: split jumps on bench

Spades: Swan dives with a dumb bell

Clubs: Box jump 24″

Black joker: Lunge walk from mail box to dog station and back

Red Joker: 30 Knees Toes wide each