Saturday HIT High/Low 24min AMRAP Partner Workout 10/8 Cal Row 10 Power Cleans 135/85 10/8 Cal Row 10 Push Press 10/8 Cal Row 10 Front Squats 10/8 Cal Row 10 Squat Cleans 10/8 Cal Row 5 Squat Clean Thrusters Beginner: 24min AMRAP 8/5 Cal Row 10 Power Cleans 75/45 8/5 […]
High/Low 4min EMOM 4 Rounds: 60 Double-Under/120 Singles 8 Power Cleans 135/85 8 Push-Presses 8 Box Jumps 30″/24″ Then 3 Rounds: 500/450m Row 5 Muscle-Ups/15 Push-Ups 15 Wall Balls 20/14 You have 4 minutes to complete each round and repeat. If you don’t have at least 30 seconds, subtract reps […]
High/Low Partner Workout 25min AMRAP Go one time through, next time, do each exercise twice, before moving on, and so on… 20 Calories 15 KB Swings 55/25 10 Box Jumps 24″/18″ 5 Pull-Ups 10 Thrusters 75/45 15 Sit-Ups
High/Low Strength: 10 minute EMOM: 1 Power Clean + 2 Push-Presses + 3 Push-Jerks (start with a weight your feel confident in, go up as you can, looking for perfect form) HIT: 12 min EMOM 3 Burpee Box Jumps 30″/24″ 7 KB Swings 70/35 9 V-Ups
High/Low Buy in: 12 Heavy Clean & Jerks (should not be doing them touch and go) Rest 90 4 Rounds: 500/450m Row 20 Wall Balls 20/14 10 Toes to Bar Rest 60 Buy Out: 12 Heavy Clean & Jerks
High/Low Strength: 5 Rounds: 5 Deadlifts at Bodyweight (reset each rep) 5 Alternating DB 1-Arm Snatches (go up each round) HIT: 5 Rounds: 50 Single-Unders 5 Man-Makers 20% Rest 60 Beginner: 5 Rounds: 30 Singles 3 Man Makers 10% Rest 60
High/Low Partner Workout 4 Rounds: 2 x 250m Row 5 Pull-Ups/2 Muscle-Ups 6 Box Jumps 30″/24″ 7 Slams 50/30 8 Burpees 7 Slams 6 Box Jumps 5 Pull-Ups
High/Low Partner Workout 5 Rounds: 10 Power Cleans 135/85 15 KB Swings 70/35 20 V-UPS 5 Muscle Ups (8 Pull-ups) 10 Burpee Box Jumps 30/24 Beginner: 5 Rounds: 10 Power Cleans 95/65 15 KB Swings 55/25 20 Sit-Ups 15 Rings Rows 10 Box Jumps 18″/12″
High/Low 6 Rounds: 4 Front Squats 135/85 6 Ski Jumps 8 Floor Wipers Rest 2 minutes 6 Rounds: 4 Push Press 6 Box Jumps 24”/16” 8 Plyo Jumps Rest 2 minutes 6 Rounds 4 Power Cleans 6 Burpee Pull-Ups 8 Sit-Ups
