Warm Up:
Med Ball Toss
Pre-Workout Prep:
2-3 sets:
3 box jump overs each partner
5 power snatches each partner
5 overhead squats each partner
3 knees-to-elbows each partner
PARTNER WOD:
AMRAP 20 with a partner:
23 box jump overs (20/24 in)
23 power snatches (65/95 lb)
23 overhead squats (65/95 lb)
23 knees-to-elbows
23 air bike calories
Intermediate:
AMRAP 20 with a partner:
23 box jump overs (20/24 in)
23 power snatches (55/75 lb)
23 overhead squats (55/75 lb)
23 knees-to-elbows
23 air bike calories
Beginner:
AMRAP 20 with a partner:
23 box step overs (12/20 in)
23 hang power snatches (35/45 lb)
23 overhead squats (35/45 lb)
23 hanging knee raises
23 air bike calories
HOME WOD:
Equipment:
5 sets for reps:
:30 left-leg DB reverse lunges
– Rest :15
:30 right-leg DB reverse lunges
– Rest 2:15 between sets.
Bodyweight:
5 sets for reps:
:30 left-leg weighted reverse lunges
– Rest :15
:30 right-leg weighted reverse lunges
– Rest 2:15 between sets.
Movement scaling options:
Box jump overs: Reduce height, step-overs
Power snatches: Reduce loading, alternating DB power snatches
Overhead squats: Reduce loading, alternating overhead lunges
Knees to elbows: Reduce the range of motion, sit-ups
Air bike: Maintain calories
Team of 3:
AMRAP 20:
23 box jump overs (20/24 in)
23 power snatches (65/95 lb)
23 overhead squats (65/95 lb)
23 knees-to-elbows
23 air bike calories
– One athlete works while resting athletes hold a plank. Rotate as needed.
Cool down:
Accumulate:
1:00 foam roll quads
1:00 foam roll lower back
1:00 foam roll calves