07 January 2022

RX

Strength/Skill

Thruster Endurance

In 10 mins build to a heavy thruster

rest 2 minutes

EMOM 6

Min1: 30s max thrusters

Min 2: 12 hollow rocks

Workout

WOD

21-15-9

-deadlifts (80/60kg)
-HSPU

TC 12 mins

METCON

Workout

Score is total distance on machine

@0:00 and every 3:00

complete:

10 sit ups
10 reverse lunges
5 burpee over ab mat

TC 27 mins

BASELINE

Workout

PARTNER BASELINE

Partner 1

complete:

3 burpees + 6 DB Devils Press

Partner 2

Max wall balls

*every 5 mins synchro 200m run

Score is total wall balls

TC 25 min

LEARN TO MOVE

Session 2

Deadlift + KB Swing Series

PAIRS BOOTCAMP

Workout

Med Ball Madness
(FOR TIME)

Run 400m(together passing med
ball back and forth while running)

20 xMed ball push ups
40 xMed ball sit ups
60 xOH med ball walking lunges
80 xMed ball squat passes
100 xMed ball slams
80 xMed ball squat passes
60 xOH med ball walking lunges
40 xMed ball sit ups
20 xMed ball push ups

Run 400m(together passing med
ball back and forth while running)