LET’S GET PHYSICAL

BUDDY WOD

35 minute AMRAP of:

Station 1
12 Hammer Slams
6 Tire Flips
6 Jumps In and Out of Tire

Station 2
400 m Sandbag Run
4 Sandbag Bear Complexes

note: Swap after Partner completes 1 round of Station 2

LET’S GET PHYSICAL

For Time:
400 m Run

then perform the folowing couplet, for 21-15-9 reps of:
Double Dumbbell/ Kettlebell Thruster 22.5/ 15 kg
Burpees

then; 400 m Run

then perform same couplet in reverse order of repscheme 9-15-21 reps of:
Double Dumbbell/Kettlebell Thruster 22.5/15 kg
Burpees

then to finish another 400 m Run

LET’S GET PHYSICAL

Strength Day

Part A - Weighted Elevated Front Foot Split Squat
5 | 8 (L + R =1) | 2"

note: Athlete to use DB/KB in Front Rack position

Part B - Weighted Strict Pull Up
5 | 5 | 2"

Part C - Floor Seated Dumbbell Press
5 | 10 | 2"

LET’S GET PHYSICAL

4 Rounds for time of:
400 m Run
25 Burpees
25 Double Kettlebell/Dumbbell Front Rack Squat

LET’S GET PHYSICAL

Tabata Tuesday
1. Double Dumbell STO's
2. Plank
3. Push Ups
4. Sit Ups
5. Double Dumbell STO's
6. Alternating Single Leg V-Sit Ups
7. Push Ups
8. Sit Ups

LET’S GET PHYSICAL

10 Rounds for time of:
20 Alternating Dumbbell Snatch 22.5/ 15 kg
30 Air Squats

LET’S GET PHYSICAL

A. 11 minute EMOM ascending ladder of:
1 strict HSPU (+1 rep every minute)
1 strict Toes to Bar (+1 rep every minute)

3 minute rest

B. 11 minute EMOM ascending ladder of:
1 Double Kettlebell Front Rack Squat 24/ 16kg
2 Hollow Rocks (+2 reps every minute)

LET’S GET PHYSICAL

30 Minute Partner AMRAP of:
10 Tire Flip (5 each)
20 Partner Log Thrusters

LET’S GET PHYSICAL

30-20-10 reps for time of:
Dumbbell Snatch Left Arm 22.5/ 15 kg
Dumbbell Overhead Stepping Lunge 22.5/ 15 kg
Dumbbell Snatch Right Arm 22.5/ 15 kg
Dumbbell Overhead Stepping Lunge 22.5/ 15 kg

LET’S GET PHYSICAL

Every 3 minutes for 28 minutes
400 m Run
Max effort Push Ups in remaining time

note : 3 minutes of work and 1 minute rest