600 m Run (Buy In)
5 Rounds of:
50 Dumbbell Goblet Reverse Lunges (50/35)
50 Single Arm Dumbbell Shoulder to Overhead (50/35)
50 Goblet Dumbbell Squats (50/35)
20 Synchronized Push Ups
600 m Run (Cash Out)
Note: Both partners run together. During the rest of the workout, one person is working at a time with the exception of the synchronized push ups.
100 American Kettlebell Swings (24/16)
2000/1500 m Row
75 Box Jumps with step down (24/20)
1 Mile Run
A. In 15 minutes build to 3 RM Axle Bar Thruster (max 5 sets, off the rack).
B. Each partner completes 4 rounds of:
Partner 1: 15 calorie Row into 5 HEAVY Dual Dumbbell Thrusters.
Partner 2: Stationary Sandbag Marches while Partner 1 completes work.
Farmer Handle Picks 3-3-3-2-2-2-1-1-1
Build to a tough single, 90%-95% of 1 RM.
Note: In between each set of picks, complete 100 ft of slider crawls.
Week 3/4 – Handstands
We are working on drills to develop strength, proper body position and technique for a better handstand. Don’t have a handstand yet? Don’t worry – this class is for you – ALL LEVELS are welcome to join in.
Please come prepared to do a dynamic warm-up, skill-building drills and progressions and a quick bodyweight WOD or EMOM at the end of class.
Pull to Knee + Clean
Jerk Dip + Jerk
Deadlift + Snatch Pull + Snatch
Snatch Pull + Snatch