20 Days to Spring Partner Workout Partner Jump ropes while other works 25min AMRAP 20 Box Jumps 24″/16″ 20 Pull-Ups 20 KB Swings 70/35 20 Overhead Lunges 20/14 20 Toes to Bar 20 Push Press 45/30 20 Back Extensions (GHD/Superman) 20 Wall Balls 20/14 20 Overhead Sit-Ups 20/14 Make it […]
Men/Women 14min AMRAP 50 Thrusters 95/65 40 Step Ups 24″/16″ 30 Burpees 20 Power Cleans 95/65 10 Muscle-Ups (Man Makers_ Make it to the end, start over!
Men/Women 3 Rounds: 1 min rotations: Battle Rope Slams Back Squat 45/35 Farmers Walk 70/35 Ring Rows Reverse Crunch Sit-to-Stand Wall Balls 20/14 Rest
Men/Women 4X3 Snatch 60% (work on keeping bar close, pulling and dropping fast) 4X2 Cleans+2 Jerks 75% 1RM C&J
Men/Women Skill: 5X3 Power Cleans 90% 1RM C&J HIT: Target 6min 15 Over the Bar Burpees 5 Cleans If you were over 6 minutes, keep at it, if you were under 6 min increase weight on clean
Men/Women 3 Rounds: 20 Burpees 20 Ring Push-Ups 20 Back Squats 95/65 Rest 2 minutes
Men/Women Skill: 5 Clean+Double Jerk (build up with weight only with perfect form) HIT: 3X500m Sprints Then: Max unbroken wall balls, up to 50.
Men/Women Partner Workout 25min CAP You and your partner will go minute on, minute off! 30 Thrusters 135/85 60 KB Swings 70/35 90 Pull-Ups 120 Sit-Ups 90 Push-Ups 60 Wall Balls 20/14 30 HSPU
Men/Women 18min CAP Partner Workout 3 Rounds: 10 Box Jumps 30″/24″ 10 KB Swings 70/35 5 Pistols (each leg) 5 Clean and Press 135/75 10 Over the Bar Burpees 10 GHD Sit-Ups w/Med Ball 20/14 (or Rollouts) Beginner Workout: 18min CAP Partner Workout 3 Rounds: 10 Box Jumps 24″/16″ 10 […]
