Workout
PARTNER WORKOUT
Teams of 2…
AMRAP x 24 MINUTES
8 Wall Ball (20/14)
8 Burpees
8 KB Swing (70/53)
You-go / I-go…Partner 1 goes while partner 2 rests and vice versa
Rump Pump Finisher
3 SETS
15 L. Leg Glute Bridge
:30 L. Leg Bridge Hold
15 R. Leg Glute Bridge
:30 R. Leg Bridge Hold
Workout 19.2
Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 85/135 lb.
25 toes-to-bars
50 double-unders
13 squat cleans, 115/185 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 145/225 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 175/275 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 205/315 lb.
Stop at 20 minutes.
For rules and movement standards Click Here.
Workout
PRE-OPEN WORKOUT
EMOM x 10 MINUTES
MIN 1 — :30 Jump Rope / :30 Up-Downs
MIN 2 — Row or Bike, Moderate Effort
-Rest 3:00-
EMOM x 10 MINUTES
MIN 1 — :30 Jump Rope / :30 DB Suitcase Lunge (light)
MIN 2 — Row or Bike, Moderate Effort
Cool Down
5:00 Foam Rolling or Flow Stretching
Strength/Skill
STRENGTH
EMOM x 10 MINUTES
3 Hang Power Snatch
*Build in weight for first 5 minutes, then hold across for the remaining 5 minutes
Workout
DOUBLE AMRAP
AMRAP x 6 MINUTES
10/8 Cal Bike
6 Hang Power Snatch (115/75)|(75/55)
-Rest 3:00-
AMRAP x 6 MINUTES
10/8 Cal Bike
6 Hang Power Snatch (95/65)|(65/45)
Strength/Skill
EXTENDED WARM-UP
EMOM x 6 MINUTES
MIN 1 – Row, Moderate Effort
MIN 2 – 3-5 Reps of MU Skill*
*False Grip Ring Pull-up, False Grip Ring Row, or MU Transition
Workout
EVERY 5:00 for 4 SETS PERFORM…
500m Row
15 Tall Box Jumps (30/24)
Max Muscle ups in Remaining Time
*No rest between sets. Begin the next set exactly every 5:00
