Partner Saturday

Partner Saturday

Partner Saturday

Metcon (AMRAP – Rounds and Reps)
“Team Caboose”
Teams of 3

AMRAP 22
22 Calorie Row – Each Athlete
44 Burpee Pullups
66 DB 1-Arm Snatches (50,35)
400m Plate Run Together (45,35)

L3: (35,20) (35,25)
L2: (25,15) (25,10) (Jumping pull-ups)
L1: (15,10)

One athlete works at a time except during the run. One Athlete Must Hold the Plate Over Head the Entire workout except on the run. During the run one athlete must carry the plate anyhow.(45,35)

Partner Saturday

Partner Saturday
A message from Jason:
You may have noticed a lot of running lately, get used to it. Building the endurance base will dramatically help you in the OPEN this year!

Team Jared (Time)
“Team Jared”
Teams of Two

4 rounds for time of:
Run 800 meters
40 Pull-ups
70 Push-ups

Rx+: wear a vest

U.S. Army Master Sergeant Jared N. Van Aalst, 34, of Laconia, New Hampshire, assigned to the U.S. Army Special Operations Command, based in Fort Bragg, North Carolina, died August 4, 2010, in Kunduz province, Afghanistan, of wounds suffered while his unit was conducting combat operations. He is survived by his wife, Katie Van Aalst, his daughters Kaylie and Ava, and a posthumous son, Hugh Jared.

Partner Saturday

Partner Saturday

Team Nifty Fifty (Time)
“Team Nifty Fifty”
Teams of two

2RFT
50 Cal Row
50 Box Jump Overs (24,20)
50 Deadlifts (225,155)
50 Pushups
50 Toes to Bar

L3: (185,125)
L2: (Step-ups) (155,100) (H/R push-ups)
L1: (135,85)(Off bar or box Pushups)

*Partners can split up reps however desired

Cash Out
4 sets
BB “21’s” (Half Curl, Full Curl, Top half Curl)

Partner Saturday

Partner Saturday

Warm-up
Team game or warmup
Ex. (Indian Sprints, Ab Mat Pizza, Name Game, Pipe Game, Pipe Fran)
Team Kalsu (Time)
“Team Kalsu”
Teams of Two

For Time
150 Thrusters (135,95)
-EMOM 5 Burpees including the beginning

L3: (115, 75)
L2: (95, 65) (100 reps)
L1: (75,55) (4 or 3 Burpees)

-One Partner does a round at a time (5 Burpees then Max Thrusters)
-On the second minute Partner two starts the Burpees then does Max Thrusters while the other partner rests completely
-This should be a moderate to heavy thruster for both partners
-Try to compromise and use one barbell