25 min amrap
Partner 1: obstacle course
Partner 2: row for max meters
switch with your partner
Obstacle course: Box jump run
hop scotch down
10 slam balls
5 burpees
20 double unders
5 pull ups
switch to rower and let partner go on course
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Tuesday, Jan. 12, 2021
AMRAP 19 minutes:
- 31 Double-Unders
- 11 Barbell Roll-Outs
- 3 Hang Power Cleans
- Increase weight every 3 rounds.
Saturday WOD
Partner WOD
100 burpees
200 sit ups
300 push ups
400 air squats
Switch as needed
** Every 3 minutes you will both stop and do 1 wall walk 🙂
Tuesday, Jan. 5, 2021
5 Rounds
- 15 Calorie Row
- 12 Wallball Sit-Ups
- 9 Push Press
Saturday wod
card game:
Hearts: Jack knife sit ups
Diamonds: burpees
Clubs: Back squats
Spades: Renegade rows
Red Joker: 10 wall walks with partner
Black Joker: 75 wall balls to be done as a team total, but one partner must run 200m while other partner is working on wb, then switch until 75 are complete
HAPPY NEW YEAR!
Partner wod: one person works at a time, switch as needed
100 cal on assault bike/rower
90 air squats
80 cal on bike/row
70 wall ball sit ups
60 cal on bike/rower
50 push ups
40 cal on bike/rower
30 Ring rows
20 cal on bike/rower
20 burpees
Wednesday, Dec. 30, 2020
Weight Vest Wednesday
4 4 minute AMRAPs (“Chief Style”)
- 4 Pull-Ups
- 8 Box Jumps
- 12 Lunge Steps (L=1, R=2)
- Rest 1 minute after each round.
Tuesday, Dec. 29, 2020
EMOTM 10 minutes
- Odd: 5 Pendlay Rows
- Even: 7 Front Squats
Then
3 Rounds:
- 15 Calorie Row
- 10 Floor Wipers
- 5 Inverted Burpees
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Saturday wod
TABATA: 20/20 with a partner
KB swings
burpees
Mule kicks
sled push
sit ups
Thursday, Dec. 24, 2020
12 Days of Christmas Card Game:
Partner WOD
- Each team can choose the movements corresponding to each suit.
- Each team deck will consist of 14 cards. 3 cards of each of the 4 suites and 2 jokers.
- Each team will draw a card for each day and perform the “day” number of reps of the suite indicated on the card. This exercise stays the same for that day for the entire workout.
- One athlete works at a time, however each team can choose how they want to divide the reps.
- Jokers can be given as “gifts” to another team. The giving team chooses one of their movements and gifts the receiving team 25 combined reps of that movement.