A fun team style workout where everyone works at the same time. This will end up being a long 25:00 so hopefully you ate your best breakfast this morning and it was assisted by proper caffeination! The idea here is to pick a load for each athlete that allows for unbroken complexes. It is ok for this to take some strategy or pacing, but if you have to start breaking up the complexes the load is too heavy for today.
20 Jumping Jack
20 Seal Jack
20 Mountain climber
10 Spider man stretch
2 rounds
___________
3 Deadlift
3 muscle clean
3 Air Squat
3 Front Squat
6 body weight lunge
2 rounds
__________
3 Deadlift
6 hang power clean
8 Front rack lunges
3 sets building to working load for team.
________
5:00 of jump rope/double under practice.
RXConditioning:
P1:
3 Deadlift
6 Hang Power Clean
8 Front Rack Lunge
16 V Up
36 Double Under
(135/95lb.)
P2:
Max cals bike or row
AMRAP 25:00
Partner 1 and partner 2 both work at the same time today. But pairs may only rotate after partner 1 concludes all of their prescribed work at their station prior to switching spots with partner 2 on the erg.
Intermediate:
P1:
3 Deadlift
6 Hang Power Clean
8 Front Rack Lunge
16 V Up
48 Single unders (or 36 lateral bar jump overs)
(95/65lb.)
P2:
Max cals bike or Row
AMRAP 25:00
Partner 1 and partner 2 both work at the same time today. But pairs may only rotate after partner 1 concludes all of their prescribed work at their station prior to switching spots with partner 2 on the erg.
Baseline:
P1:
3 Deadlift
6 Hang Power Clean
8 Front Rack Lunge
16 Crunch
24 Single under or plate jumps
25/15lb. Barbell
P2:
Max cals bike or Row
AMRAP 25:00
Partner 1 and partner 2 both work at the same time today. But pairs may only rotate after partner 1 concludes all of their prescribed work at their station prior to switching spots with partner 2 on the erg.
1:00 pigeon stretch each leg
1:00 couch stretch each leg
