With a Partner, you go I go
30 minute AMRAP of:
:30 Dead Hang
1:00 Plank
1:30 Box Jumps, 24”/20”
*Score is total Box Jumps
*Partner must Machine 300m while they rest
20 minute AMRAP of:
:30 Handstand Hold
1:00 Plank
1:30 Box Jumps
Run 300m
*Score is total Box Jumps
Every 8:00 for 4 sets:
3 rounds of “Cindy”
Run 400m
*Weight Vest, 20/14-lbs
* 1 Round of “Cindy” =
5 Pull-ups
10 Push-ups
15 Squats
Every 8:00 for 4 sets:
3 rounds of:
15 Push-ups
20 Squats
Run 400m
*Weight Vest, 20/14-lbs
15 minutes to:
Establish a 2RM Squat Clean
For time:
1-2-3-4-5-6-7-8-9-10 reps
Squat Cleans, 135/95-lbs.
10-9-8-7-6-5-4-3-2-1 reps
Burpees
For time:
1-2-3-4-5-6-7-8-9-10 reps, each arm
Dumbbell Squat Cleans
10-9-8-7-6-5-4-3-2-1 reps
Burpees
Every 2:00 for 6 sets:
Sumo Deadlift, 3 reps
In 12 minutes:
15 Bar Muscle-ups
Then,
AMRAP of:
12 DB Deadlift
9 DB Shoulder-to-Overhead
6 DB Step-ups, 24”/20”
*two 50/35-lb. Dumbbells
20 Minute AMRAP of:
12 DB Deadlift
9 DB Shoulder-to-Overhead
6 DB Step-ups
60 Double-unders
*Use two dumbbells if you have them. Otherwise use one dumbbell and double the reps.
Rest Day
“Wes” with a partner
For time:
Run 800 meters with a 25-lb. plate
Then, 14 rounds of:
5 strict pull-ups
4 burpee box jumps, 24/20-in. box
3 cleans, 185/135 lb.
Then, run 800 meters with a 25-lb. Plate
*Run together, sharing a plate
*You do a round, I do a round
For time:
Run 800 meters with a weighted object
Then, 14 rounds of:
4 Pike Handstand Push-ups
5 Dumbbell-facing burpees
6 Dumbbell squat cleans
Then, run 800 meters with a weighted object
Every 3:00 for 4 sets:
Front Squat, 10 reps
Every 3:00 for 4 sets:
Push Press, 10 reps
Accessory: Core
10 Minute AMRAP of:
10 Push-ups
20 Dumbbell Front Squat
40 Double-unders
Rest 5 Minutes
10 Minute AMRAP of:
10 Dumbbell Push Press
20 Sit-ups
40 Double-unders
With a Partner
40 minutes AMRAP of:
Calorie Machine
*minutes 0-10 switch every 30 calories
*minutes 10-20 switch every 25 calories
*minutes 20-30 switch every 20 calories
*minutes 30-40 switch every 15 calories
For Time:
Run 5K
*if you have a weight vest, wear it
Every 6:00 for 6 sets:
6 Ring Muscle-ups
12 Deadlift, 225/155-lbs.
18 Bar-Facing Burpees
Every 6:00 for 6 sets:
9 Dips
12 Dumbbell Hang Power Cleans
18 Dumbbell-Facing Burpees
20 minute AMRAP of:
Run 200m
20 Pistols
Run 200m
20 Box Jumps, 24”/20”
20 minute AMRAP of:
Run 200m
20 Pistols
Run 200m
20 Box Jumps or Step ups
