Partner WOD
35 Minute AMRAP
400m Run to Begin Workout
then…
100 Wall Balls 20/14
100 Double Unders
100 HR Push-ups
100 Push Press 95/65
100 Goblet Squats
***200m run after each movement***
Example:
Run only the 400m once.
then team performs 100 Wall Balls followed by 200m run then 100 double unders followed by 200m run, etc.
After completing first round start back over with 100 wall balls.
Perform 2 front squats and then 1 full thruster.
Think of it as 3 front squats into a push press.
bar comes from rack
Buckle Up
16 Minute Cap
500m Row/Erg or 25/18 Bike
30 Hang Squat Cleans 115/85
500m Row/Erg or 25/18 Bike
30 Push Press 115/85
RX+ 135/95
5 Rounds
1) Wall Balls (12 Seconds)
2) Wall Taps (48 Seconds)
-Squat without med ball (air squat) – stand and reach to touch wall as high as you can
-Active Recovery – Slow, Continuous Movement (No Stopping)
Power Snatch+Hang Squat Snatch+Overhead Squat
5 minutes to warm up to working weight
Paw Patrol
15 Minute AMRAP
60 Double Unders
20 Toes to Bar
10 Power Snatches 115/75
5 Rounds
1) Dumbbell Power Snatch Right Arm (5 Reps) 50/35
-Max 10 seconds to complete
2) Overhead Dumbbell Hold Right Arm (10 Seconds)
-at the top of rep 5 of the Dumbbell Snatch
3) Dumbbell Power Snatch Left Arm (5 Reps)
-Max 10 seconds to complete
4) Overhead Dumbbell Hold Left Arm (10 Seconds)
-at the top of rep 5 of the Dumbbell Snatch
Rest 20 sec
(max score of 50)
Opening Day
35 Minute Cap
21-15-9
Barbell Rollouts
Wall Balls 20/14
Pull-ups
Thrusters 95/65
Box Jumps 24/20
American KB Swings 53/35
Burpees
Sumo DL High Pulls 95/65
***50 Double Unders after each round***
same weight across
Beginner: Toe-Assisted Pull-ups (off box) with Negative (complete 5 sets of 5 reps)
Intermediate: Chin-Ups 5 Sets of 5 Reps
Advanced (Must Have 5 Strict Pull-ups within 60 sec): Perform 5 sets of Max-Effort Strict Pull-ups resting 3 minutes between each set.
Buckle Up
5 Minute AMRAP
20/14 Cal Row
50 AbMat Sit-ups
Max Air Squats
5 minute rest
5 Minute AMRAP
20/14 Cal Row
50 Air Squats
Max AbMat Sit-ups
5 minute rest
5 Minute AMRAP
20/14 Cal Row
25 Air Squats
25 AbMat Sit-ups
Max HR Push-ups
score is total max reps. record each AMRAP.
If multiple heats are needed, go as follows:
Heat 2: Start at 3 minutes
Heat 3: Start at 7 minutes
Deep End
20 Minute Cap
5 Rounds
250m Row/Erg or 13/9 Cal Bike
15 Power Cleans 115/85
12 Lateral Burpees
20 Minute Cap
3 Rounds
100′ Walking Lunge (length of rig, down and back 2x)
20 Slam Balls 20/15
100′ Walking Lunge
20 Slam Ball Squats 20/15
*slam ball squats – hold ball wherever comfortable and treat like a goblet squat
2 Person Team
30 Minute AMRAP
5 Toes to Bar
50 Double Unders
5 Hang Power Snatches
Weight Increases Every 6 Rounds (3x Per Teammate):
Weight 1: 45/35
Weight 2: 75/55
Weight 3: 95/65
Weight 4: 115/85
Weight 5: 135/95 (AMRAP)
The first athlete will complete all three stations before the next athlete begins their round
Crash Test
20 Minute Cap
1,500 Meter Row/Erg or 75/54 Cal Bike
30 Deadlifts 205/145
45 Lateral Barbell Burpees
RX+ Deadlift 245/165
Ab-sured
On the 3:00 x 6 Rounds:
24 AbMat Sit-ups
23/16 Cal Row/Erg or 16/12 Cal Bike
6 Barbell Strict Presses
*Build in Strict Press Weight
GENERAL
Combining strength and conditioning in today’s interval workout
Over the 6 rounds, we’ll build to a heavy set of 6 barbell strict press
Every 3 minutes, athletes will quickly work through the sit-ups and bike calories before getting a shot on the barbell
There is no score as far as time goes, but the 3-minute windows are there to keep the sense of urgency high
Our score today is the heaviest set of 6 strict presses completed
These rounds are ideally completed in less than 2:30, giving athletes time to rest and change out barbell weights
Adjust reps or calories as needed to preserve rest
BARBELL STRICT PRESS
The barbell will start from the floor, meaning it should be a weight athletes can clean
These 6 reps are designed to be completed unbroken
There is the option to stay at the same challenging load across or to build in weight every round
Plan out the weights and plates you’ll need beforehand, which makes these rest periods between intervals more efficient
**Stagger heats by 2 minutes if short on machines.
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