Partner day
1. Core conditioning
1 arm battle rope with front rack DB
20s (L) – 5s (switch) – 20s (R) / 4R
* 2-3 teams on 1 battle rope
2. Conditioning
AMRAP 12
40 Side Lunge high-5
30 Inchworm heel touches
40 MB Russian twist pass
30 Burpees (I go you go)
Skill
Hanging Kipping
Conditioning
40-20 / 4R
Box/drop mat lateral jump overs
Hanging leg raises / Leg raises
Crossover steps
Squat thrusts
Core Strength
30 On – 30 Off / 3R
Side Plank Leg Raises / Side Plank Hold (R)
Side Plank Leg Raises/ Side Plank Hold (L)
Elbow Plank Floor Jacks
Metcon
AMRAP 8
12 Banded KB Swings / Banded KB Deadlifts
12 1 Arm DB Shoulder Presses (L=6, R=6)
EMOM 8
1- DU / HKSU / SU
2- Rest
directly
45-15 / 3R
180º Air squats
Starfish v-ups
Rowing
Conditioning
3Rounds of:
2min DB Thruster
2min Sit up
2min KBS
2min Rest
Partner Conditioning
20min AMRAP
50 Plate G2OH
50 Plate Russian Twist Pass
50 Box Step Up w/ Plate
50 Plate Quick Step Up
*teams of 2
Skill / Strength
KB Clean & Press 10reps x 3sets (Left 5, Right 5)
Conditioning
4Rounds of
1min KB C&P
1min Jumping Lunge
1min Wall Climb
1min Plate OH Push jack
Conditioning
10min AMRAP
10 DB Deadlift
10 DB Rock Climber (L+R=1)
2min Rest
10min AMRAP
10 DB Renegade Row (L+R=1)
10 DB Squat Thrust (Sumo stance)
Conditioning
24min AMRAP
9cal Row
9 WBS
9 Burpee
*Teams of 3
*p1 work, p2 p3 rest
Skill
DU or TU
Conditioning
2min on 1min off 6R
50 HKSU or DU
15 DB press
Max Mountain climber
