General (6:00)
2 Rounds:
:45 Easy Row or Bike
10 Bodyweight Good Mornings
6 Inchworms + Alt Spiderman Stretch
10 Air Squats
20 Jumping Jacks (or Line Hops)
Specific (6:00)
2 Rounds:
6 DB Deadlifts (light, focus on hinge and bracing)
6 DB Front Squats (elbows up, full depth)
50-ft Farmer’s Carry (light DBs, posture focus)
:30 Moderate Cal Row or Bike
RXConditioning (20:00)
20:00 AMRAP – You Go, I Go (Full Rounds)
10 DB Deadlifts (2 x 50/35)
10 DB Goblet Squats (1 x 50/35)
100-ft DB Farmer’s Carry (2 x 50/35)
*Partner bikes or rows to accumulate as many calories as possible while working partner completes DB work.
Intermediate
20:00 AMRAP – You Go, I Go (Full Rounds)
10 DB Deadlifts (2 x 35/20)
10 DB Goblet Squats (1 x 35/20)
100-ft DB Farmer’s Carry (2 x 35/20)
*Partner bikes or rows to accumulate as many calories as possible while working partner completes DB work.
Baseline
20:00 AMRAP – You Go, I Go (Full Rounds)
10 DB Deadlifts (2 x 15/10)
10 DB Goblet Squats (1 x 15/10)
100-ft DB Farmer’s Carry (2 x 15/10)
*Partner bikes or rows to accumulate as many calories as possible while working partner completes DB work.
For Time:
50 Pull up
Its time to start moving those pull up numbers up. be aggressive and try to finish this under 5 min!
(5:00)
:20 banded bicep curl
:10 rest
8 rounds
*Tabata bicep finisher!
Today we have a you go, I go style partner workout! However, there will never be a time of complete rest. The deciding outcome of this workout isn’t in fact the work that the pairs do on the DB’s but it is the calories they can accumulate on the erg they have chosen to accumulate work on (bike, row, ski). The outputs may differ due to the erg but the battle remains the same, how much work can you accumulate with your partner for 20:00. Partners must compete a full round of work before they can spell their partner off the erg/make a rotation.
Murph Prep- As we end April and go into May the volume will get higher, with a nice taper down as we approach Murph, Remember this is completely optioal and it can be done, before, after, or simply as the Work out of the day, Feel free to scale down as needed. Remember something is better than nothing.