Monthly Archives: August 2016

Partner Warm-up:
Bring your Friend on a WARM UP RUN 400 meters
20' Inch partner worm race
20' partner broad jumps
Ladder up 1-5 alternate squat jumps
Windmills

Friendly Fury
3 Stations - 6 min ea. 2 minute transitions

STATION 1: 6MIN AMRAP - Record it!
10 Front Squat (approx 50% of your PR)
run 200 meters (out front door L - down and back)
- A1 starts once complete with the FS - A2 starts

2 min transition

STATION 2: 6MIN AMRAP - Record it!
10 pull ups
100m run (out back door - left and in front to bike)
5 calorie bike

2 min transition

STATION 3: 6MIN AMRA
50 dbls / 100 singles
25 weight situps 45/25, 25/15

400m run
400m row
dynamic stretch - walking alternate lunge twists, walking high kicks, walking high knees,
10 air squat
10 push ups
10 superman
10 windmills

3 sets: 1 Muscle Snatch + 1 Hang Snatch + 1 Power Snatch [with Bar, then increase weight " gradually"] 3 sets: 1 power snatch + 2 OH Squat

7 MIN AMRAP
7 HSPU
7 Snatch 75/55, 65/45, 55/33, 45/25
7 OH Squat
7 Bar "Facing" Jump OverRest 3 Minutes

7 MIN AMRAP
7 walking plank push ups
7 KB Swings 53/44, 44/35, 35/26
7 KB Goblet Squats
7 Burpees

2 person partners

A1 row 100 meters
A2 jumping alternating lunges
Switch
A1 row 100 meters
A2 inch worms
A1 row 100 meters
Switch
A1 row 100 meters
A2 broad jumps
Switch
A1 row 100 meters
A2 jump squats

set your station up and practice movements

2 Person Partner Chipper

400 m run [together] 4 rounds (split evenly)
40 kb swing 53/35, 44/26, 35/18
40 push up
40 weighted sit-up 45/25, 25/15
40 weighted alternate lunges [r+l=2] same

300 m row [each] 3 rounds (split evenly)
30 wb 20/14, 14/10
30 kb goblet 53/35, 44/26, 35/18
30 ball slam 3020, 20/10

5 calorie bike
200 m jog
Dynamic Stretch: 10 air squats, 10 air squat jumps, 10 mountain climbers
Mobility -10 windmills,10 pvc pass thru,

3 warm up sets to establish approx 75%
5sets x 3each

5 Rounds
5 Calorie Bike
10 T2B
5 box jump 30/24, 24/20. 20/12
10 wb 20/14, 14/10, 10/8

foam/pvc roll