Partner Fight Gone Bad
5 Rounds for Reps
1 Minutes Wall Balls (20/14)
1 Minutes Sumo Deadlift High Pull (75/55)
1 Minutes Box Jumps (24/20)
1 Minutes Push Press (75/55)
1 Minute Row for Calories
1 Minutes Rest Comment
R1: With a Partner Complete the Following:
AMRAP in 17 Minutes
50 Alternating Box Jumps
50 Kettlebell Swings (55/35)
50 Overhead Plate Lunges (45/25)
50 Partner Medball Sit-ups
50 Hand Release Push-ups
50 Goblet Squats (55/35)
50 Burpees over Partner
R1: With a Partner Complete the Following:
AMRAP in 17 Minutes
50 Alternating Box Jumps (20/14)
50 Kettlebell Swings (40/25)
50 Overhead Plate Lunges (35/15)
50 Partner Medball Sit-ups (14)
50 Hand Release Push-ups
50 Goblet Squats (40/25)
50 Burpees over Partner
R3: R1: With a Partner Complete the Following:
AMRAP in 17 Minutes
50 Alternating Box Jumps
50 Kettlebell Swings (30/15)
50 Overhead Plate Lunges (10)
50 Partner Medball Sit-ups
50 Hand Release Push-ups
50 Goblet Squats (30/15)
50 Burpees over Partner
R1: 4 Rounds Alternating for Rounds
5 Minute AMRAP & 3 Minutes Rest
1. 10/8 Calorie Row
10 Toes to Bar
2. 10/8 Calorie Bike
10 Chest to Bar Pull-ups
R2: 4 Rounds Alternating for Rounds
5 Minute AMRAP & 3 Minutes Rest
1. 10/8 Calorie Row
10 Hanging Knee Raises
2. 10/8 Calorie Bike
10 Pull-ups
R3: 4 Rounds Alternating for Rounds
5 Minute AMRAP & 3 Minutes Rest
1. 10/8 Calorie Row
10 Sit-ups
2. 10/8 Calorie Bike
10 Ring Rows
R1: For Time:
30 Double Unders
10 Snatches @60%
30 Double Unders
8 Snatches @70%
30 Double Unders
6 Snatches 80%
30 Double Unders
4 Snatches @85%
30 Double Unders
2 Snatches @90%
R2: R1: For Time:
15 Double Unders
10 Snatches @60%
15 Double Unders
8 Snatches @70%
15 Double Unders
6 Snatches 80%
15 Double Unders
4 Snatches @85%
15 Double Unders
2 Snatches @90%
R3: For Time:
60 Single Unders
10 Snatches @40%
60 Single Unders
8 Snatches @50%
60 Single Unders
6 Snatches 60%
60 Single Unders
4 Snatches @70%
60 Single Unders
2 Snatches @75%
R1: 5 Rounds for Time:
25/18 Calorie Bike
15 Handstand Push-ups
2 Rope Climbs
R2: 5 Rounds for Time:
25/18 Calorie Bike
15 Handstand Push-ups on Box
1 Rope Climbs
R3: 5 Rounds for Time:
15/10 Calorie Bike
15 Strict Shoulder Press
2 Lower Downs
R1: AMRAP in 12 Minutes
10 Front Squats (135/95)
10 Push Jerks (135/95)
10 Strict Pull-ups
R2: AMRAP in 12 Minutes
10 Front Squats (95/65)
10 Push Jerks (95/65)
10 Strict Pull-ups with band
R3: AMRAP in 12 Minutes
10 Front Squats (65/35)
10 Push Jerks
10 Ring Row
AMRAP in 25 Minutes with a Partner
100 Walking Lunges
40 Ring Push-ups
80 Wall Balls (20/14)
40 Assault Bike Calories
10 Sandbag Cleans (150/100)
R1: For Time:
1000 Meter Row
50 Dumbbell Snatches (55/35)
50 Toes to Bar
200 Double Unders
R2: For Time:
1000 Meter Row
50 Dumbbell Snatches (40/25)
50 Hanging Knees
100 Double Unders
R3: For Time:
750 Meter Row
50 Dumbbell Snatches (30/15)
50 Sit-ups
200 Single Unders