Partner Workout

A)
AMRAP in 15 Minutes:
• 800m Row
• 30 Sychronized Air Squats
• 60 Wall Ball Shots
• 30 Sychronized Air Squats
• 400m Run Together
• 30 Sychronized Air Squats

B)
AMRAP in 15 Minutes:
• 800m Ski
• 10 Sychronized Burpees
• 60 Battle Rope Slams
• 10 Sychronized Burpees
• 400m Run Together
• 10 Sychronized Burpees

Strength
Every 90 seconds for 7 sets complete 1 Olympic Lift Complex:
1 Hang Power Clean (Below Knee) + 1 Power Clean or
1 Hang Power Snatch (Below Knee) + 1 Power Snatch
Build weight as you go.

Conditioning
AMRAP in 12 Minutes:
• 5 DB Complex (Renegade Row R&L + Power Clean)
• 15/10 Airdyne Calories
• 30 Double Unders

A)
AMRAP in 20 Minutes:
• 40 Weighted Box Step-ups (#35/25)
• 30 Dumbbell Push Press (#35/25)
• 20 Wall Ball Shots (#20/14)
• 10 Calorie Ski

B)
3 Rounds of 40 seconds On / 20 Seconds Off:
• Plank Dumbbell Taps
• Plank Dumbbell Pass-Throughs
• Double Leg Lift Overs

Strength
Choose Front Squat or Back Squat
Complete sets of 5-4-3-2-1 reps.
Build as you go.

Conditioning
3 Rounds For Time:
• 15 Thrusters (#95/65)
• 15 Push-ups
• Run 400 meters

A)
”Fun in the Square”
3 Rounds of 30 Seconds On / 30 Seconds Off:
• Lateral Shuffle
• Broad Jump + Back Peddle
• Forward + Backward Bear Crawl

B)
AMRAP in 10 Minutes:
• Run 200 meters
• 12 Kettlebell Swings (#55/35)
• 12 Pull-ups

C)
3 Rounds of 30 Seconds On / 30 Seconds Off:
• Hollow Rocks
• Plank Rocks
• Mountain Climbers

Strength
Every 90 seconds for 6 sets, complete 1 Olympic lift Complex.
1 Clean Pull + 1 Clean (Full Squat) + 1 Front Squat
or
1 Snatch Pull + 1 Snatch (Full Squat) + 1 Overhead Squat

Conditioning
Within 11 Minutes:
15 Hang Power Cleans (#115/85)
20 Lateral Barbell Burpees
25 Calorie Row
20 Lateral Barbell Burpees
15 Hang Power Cleans

With any time remaining: AMRAP Double Unders

Sunday
"Nate"
AMRAP in 20 Minutes:
• 2 Muscle-ups (Scaled: 4 Pull-ups)
• 4 Handstand Push-ups (Scaled: 4 Dumbbell Push-Press)
• 8 Kettlebell Swings (#70/55)

* Solo or Partners. If partnered, complete one round at a time and then switch.

Optional Additional Work
4-5 Intervals Each: 200m Run

Alternate so one person runs at a time.

Partner Workout
5 Minute Row
2 Minute AMRAP: Devil’s Snatch

3 Minute Rest

5 Minute Ski
2 Minute AMRAP: Hang Dumbbell Snatch

3 Minute Rest

5 Minute Airdyne
2 Minute AMRAP: Single Arm Push Press

5 Rounds For Time:
• 7 Front Squats (#185/125)
• 10 Pull-ups
• Run 400 meters

A)
”Annie”
50-40-30-20-10 Reps Of:
• Double Unders
• Sit-ups

B)
AMRAP in 8 Minutes:
• 10 Calorie Airdyne
• 10 Kettlebell Swings
• 10 Burpees

C)
AMRAP in 8 Minutes:
• 10 Calorie Ski
• 10 Ball Slams
• 10 Wall Ball Shots