Partner Workout

Against a 13 min. Clock

2 rounds

Partner 1 piggy back carries Partner 2 legth of the gym

Partner 2 carries Partner 1 back

Partner 1 wheel barrows Partner 2 length of the gym

Partner 2 carries Partner 2 back

then...

3 Rounds

Partner 1 pinch grip 2 plates the length of the gym and back

Partner 2 same thing

Once 3 rounds are completed

Each teammate will preform 20 strokes on the rower for Calories in the time remaining. 

Score is total combined calroies rowed as a team! 

JeffandHuck

"Lucky Sevens" 

7 min. AMRAP 

7 Box Jumps (RX 24"/20", Int. 20"/18", Nov. 18"-/16"-)

7 Burpees

7 Kettlebell Swings (RX 53/35)

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5 Rounds for Time 

5 Overhead squats (Adv. 135+/95+, Int. 105/75, Nov. 75-/53-)

Toes to Bar (Adv. 12, Int. 10, Nov. 8-10 scale as needed) 

Double Unders (Adv. 40, Int. 20, Nov. 1 min. or attempts or singles) 

1 min. Rest 

JeffOverheadSquat

8 min. AMRAP 

Run to the Gate and Back

Chest to bar pull ups (Adv. 8, Int. 4, Nov. 6 RR)

12 Wall Balls (Adv. 25/20, Int. 20/14, Nov. 16-/12-)

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25 Minute Time Cap

400m Run or 500m Row 
30 C2B Pull-Ups (Int. Reg Pull-Ups. Nov. Scale as needed)
25 Box Jumps (Adv. 24", Int. 20", Nov. scale as needed)
20 KB Swings (Adv. 72/53, Int. 53/35, Nov. 40-/25-)
15 Thrusters (Adv. 135/95, Int. 115/75, Nov. 95-/65-)
10 Power Cleans (Adv. 185/135, Int. 155/105, Nov. 115-/75-)
5 Ring Muscle Ups (Scale: Bar muscle up, Ring dip, Dip on box)
10 Handstand push-ups (Scale accordingly)
30 Burpees
50 Double Unders 
400m Run or 500m Row 
 
**Athletes must change out their own weights between thrusters to cleans! 
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Tabatas! Rest 60 seconds in between each 4 minute set. 

Calorie Row

Wall balls (Select a weight that can be done in no less than sets of 10

Hollow body hold or rocks

Push-Ups

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