team workout

Saturday 7.18.2015

CONDITIONING

Team of 2:
20 Tandem T2B
200m Run
40 Tandem Alternating DB Snatch 
400m Run 
60 Tandem KB Swing
600m Run

Both team members complete the work at the same time. Reps only count if they are completed in a tandem fashion.

Saturday 7.11.2015

CONDITIONING

Team of 2 Deck of Cards:
Clubs = Burpees
Spades = Ring Row
Diamonds = Squat
Hearts = KB Swing
Aces = 40m Buddy Carry (each partner carries 40m)

Saturday 7.4.2015

HAPPY INDEPENDENCE DAY, AMERICA!

CONDITIONING

Teams of 2:
800m Run Buy-In
then
4 Rounds:
50 Sit-Ups
25 Deadlifts 225/135

Friday 7.3.2015

STRENGTH

12 x 3 Floor Press @65% (Wide/Middle/Close)

CONDITIONING

Team Workout:
8 Rounds Total
90 Second Rounds of:
200m/300m Row
ME Push Press 115/75

Finisher:
3 x ME Strict Chin Ups
4 x 25 Band Pull Aparts

COMPETITION

3 min ME Ring Muscle Up
*3 min Rest*
3 min ME Bar Muscle Up

Saturday 6.27.2015

wodCONDITIONINGPartner WOD 20 min AMRAP: 5 Power Snatch 155/105 25 Double Unders 5 Power Clean 155/105

Saturday 6.20.2015

wod CONDITIONING Teams of 2 4 Rounds: 400m Run 100 Squats 50 Push Ups

Tuesday 6.16.2015

wodSTRENGTH15 min to find Heavy Hang Snatch High Pull + Hang Snatch High Pull + Hang Power Snatch

CONDITIONING Partner WOD 10 Rounds (5 per partner) 90 sec Rounds 6 Power Snatch 95/65 ME Calorie Row *Score is calories. Partners alternate full rounds.

Finisher 3 x 12 KB/DB Oblique Bends

COMPETITION 3 Rounds: 10 T2B 3 Rope Climbs

Saturday 6.13.2015

wod CONDITIONING Team Holleyman Partners alternate rounds

30 Rounds: 5 Wall Balls 3 HSPU or Seated DB Press 1 Power Clean 225/155

Saturday 5.30.2015

wodCONDITIONINGTeams of 2 Filthy Fifty 50 Box Jumps 50 Jumping Pull-Up 50 KB Swing 35/26 50 Steps Walking Lunge 50 Knee to Elbow 50 Push Press 45/35 50 Back Extension 50 Wall Ball 20/14 50 Burpee 50 Double Under

Friday 5.22.2015

wodCLOSED SUNDAY, MAY 24 AND MONDAY, MAY 25 FOR MEMORIAL WEEKEND STRENGTH A. 12 x 2 Back Squat w/ 2 Sec Pause @ 60% B. 3 x 10 Box Jump 30/24 

CONDITIONING Teams of 2

16 min AMRAP: 25 Double Unders Russian KB Swing 53/35 *1 partner works at a time for 1 minute. Do the double unders, & then, spend the rest of the minute accumulating Russian KB swings. Score is KB swing.

Saturday 5.16.2015

wod CLOSED SUNDAY, MAY 17

CONDITIONING

As a Team of 2

4 Rounds for Time: 50  Med Ball Clean 20/14 50 Wall Ball 20/14 400m Run *Team must complete cleans before you move on to wall balls. Work can be split anyway. The 400m run must be completed together.

Monday 5.11.2015

wodSTRENGTHA. 15 min to find 1RM Push Press B. 2 x ME @50% of above 

CONDITIONING Team WOD 18 min AMRAP: 150/100m Row ME Burpees *Team members work for 1 minute then switch. Score is burpees.

Finisher 3 x ME Strict Pull-Ups 

COMPETITION 10 min Handstand Walk practice 10 Rope Climbs for time

Saturday 5.2.2015

wodWORKOUT WITH MOM & DAD @ 9.30am CONDITIONING Teams of 4 Deck of Cards Aces- 400m Run completed together Clubs- Jumping Squats Spades- Mountain Climbers Hearts- Burpees Diamonds- Sit Ups

 

 

Saturday 4.18.2015

wod CONDITIONING Teams of 2 For time: 400m Run 200 Squats 100 Burpees 200 Squats 400m Run *movements must be done in order but can be broken up between partners in any way. Run is completed as partners.

Thursday 3.26.2015

wodSTRENGTH15 min to find Full Clean + Front Squat

CONDITIONING Partner WOD 20 min AMRAP: 150/100m Row 10 Power Cleans 135/95

Finisher 2 x ME Plank (no more than 4 min each)

Wednesday 3.18.2015

wodSTRENGTHA. 8 x 3 Push Jerk @ 60% B. 3 x 12 Seated DB Press

CONDITIONING 20 min Team AMRAP: 400m Run ME Pull Ups -Partners alternate full rounds.

Finisher 100 Band Pull Aparts

Wednesday 3.11.2015

wodSTRENGTHA. 15 min to find 3RM Front Squat B. Weighted Box Jumps 3 x 8 (Light DB)

CONDITIONING 14 min AMRAP Partner WOD: 25 Squats Row 200m/150m

Sunday 3.8.2015

wodCONDITIONINGTeam Workout 20 min AMRAP: 15 Wall Balls 20/14 200m Run

Partners alternate rounds

Friday 2.27.2015

wodSTRENGTHA. 9 x 3 Bench Press @ 70% (Close, Middle, Wide) B. 3 x ME Ring Dips

CONDITIONING Team Workout 16 min AMRAP: Row 150m/100m 10 Shoulder to Overhead 95/65 Partners alternate full rounds of work

Finisher 100 Band Pull Aparts

Saturday 2.21.2015

wod CONDITIONING Teams of 2

2 Rounds: 21-15-9 Calorie Row Thrusters 45/35 Pull-Ups

Work can be divided between partners any way.