Partner 2K Row
– Partner 1 – Row
– Partner 2 – 5 Push-Ups
+ 10 Squats + 15 Band Upright Row + 20 Band RDL (Then switch)
Partner 20AMRAP:
25 Box Jumps (24/20) Alternating
20 Push-Press Each (115/85)
15 Burpees over planking partner, then switch
Full Body
Group Game
With a Partner, Complete AMRAP in 20 minutes:
50 Low Box Jumps
50 Partner Med Ball Situps
50 Banded PullUps
50 Single Unders Each
50 Air/Med Ball Squats
50 Lateral Ball Passes
Full Body
Then:
20 Pendulums
20 Scorpions
500m Row
3 Minute AMRAP
10 Banded Twists Each Side
10 Inverted Row
10 Jumping Squats
1 Minute Rest
3 Minute AMRAP
Row for Calories
Repeat both AMRAPs 2x
120ft Single ARM Overhead Walk Each arm
14-Minute AMRAP:
60 Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots, 20# / 14#
30 Cleans, 135# / 95#
20 Muscle-ups
With a small band under knees:
Forward walk (knees out 1/4 squat)
Backward Walk
Side step left
Side step right
15 Squats
Then without Band:
Walking Pigeon
Inchworm to pushup
Spiderman Lunge
Walking Quad Stretch
2 Wall Climbs
Mobility
Pigeon on box.
5@60%, 3@70%, 2@80%, then build in sets of 1
30/20#
50 Jump Rope
6 Forward Lunge with elbow drop each side
8 Side Lying Open Book Mobility
50 Jump Rope
10 Pushup to Pike
8 Lateral Lunge Each Side
50 Jumps
Full squat or Power/Muscle.
5 Min AMRAP
5 Wall Ball (20/14>10 feet)
5 Handstand Push-Ups
Rest 2 minutes
5 Minute AMRAP
5 Thrusters (95/65#)
5 PushUps
Full Body
15 minute AMRAP
3, 6, 9, 12, 15, 18…etc
Dumbbell Push Press
Step Ups
Hanging Knee Raises
Ball Slams
Check back shortly, our WOD integration will be coming soon!
10 Min AMRAP
15 Goblet Squats
10 single arm Dumbbell Thrusters (5r/5l)
10 Knee Raises
10 Ring Rows
4 Min Rest
6 Min AMRAP
250m Row
20 Situps
