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200 meter Plate Run together as a team

100 Plate Box Step Ups alternate partner every 30 seconds

200 meter Dumbbell Farmers walk together as a team

50 Tire flips alternate every 5 flips

200 meter shuffle run with plate together as a team

100 Burpees with plate alternate partner every 30 seconds

200 meter bear crawl pushing a med ball together as a team (each person has their own ball)

50 Med ball cleans alternate partner every 30 seconds

200 meter Plate Run together as a team

100 sit ups feet on box. Left, right center =1 rep, alternate partner every 30 seconds

Georgia has allowed us to re-open our gym. Please know that we take your health and safety very seriously. We will open back up on Saturday, April 25 and are excited to have you all back in our doors. We will be abiding by the rules set forth by our Governor and have worked hard to make our gym super clean and will be sure to keep the 6 ft rule with our clients. You will always have your own disinfected gear to use each wod and it will be cleaned after each use. We look forward to serving you!

Workouts may still be posted, if you are able, I’d love to hear how you did it at home or modified it to be able to do it at home! We hate that COVID-19 has struck out community like this, stay healthy and we hope to see you very soon!

Lets go outside and play!
Partner UP

partner 1 works on AMRAP, partner 2 will run 200m

23 min AMRAP:

10 Roll up pistols (5 on each side)

10 jumping squats with small dumb bells

Crab walk up and back down driveway

Lunge driveway up and down with small dumb bells overhead

side shuffle over green hurdles down and up

Partner up:

Buy in: Row 1K switch every 250m

Work one person at a time on two rounds of:

20 burpees

40 wall balls

60 Mule kicks on wall

80 box jump

400m run (can be split however you like)

Cash Out: Row 1K switch every 250m

100 meter run Partner A

50 burpees (partner B will start on these, when partner A gets back they will take over burpees)

200m Run Partner A

100 Push ups (same as above)

300m run

200 Lunges (same as above)

400m run

300 squats (same as above)

300m run

200 sit ups (same as above)

200m run

100 pull ups (same as above)

100m run

50 prisoner get ups (same as above)

If the reps are not completed when the second partner returns from run, both partners can work together at the same time to complete the reps.

Partner Up:

25 min AMRAP

Partner 1 run 200m, partner 1 works on AMRAP

10 Renegade rows 25/40#

10 OH walking lunges 25/40 (1 dumb bell)

10 frog hop burpees

10 Crab touches (L + R=1)

10 Bench Press 25/40

Partner up:

Card Game:

Hearts: Pull ups

Clubs: Back squats

Spades: Bench press

Diamonds: Hang cleans

Black Joker: 16 wall walks, one person wall walks while partner is in handstand, alternate

Red Joker: 40 Synchronized burpees