Partner Day @ Siskey Total Strength

Community Outreach Campaign Kick-Off @ the Siskey Family YMCA:

*Last summer Siskey helped 100 kids take swim lessons who without donations could not afford them!

*Last year 24% of our membership received financial support – without donations they would not have the opportunity to exercise, form friendships and live healthier!

*Last year 1 in 10 kids was able to play sports thanks to dollars that were raised!

WARM-UP: 

3 Rounds -

*30 sec. x 2 H-K Run to 2 Instep-Tap

*30 sec. x Partner High Five Push-Ups

*30 sec. x Squat-Thrust-Stand (emphasis on flat feet and squat on the coming in)

PARTNER WOD #1:

-shared assignment: complete 100 x DB Thruster (you rest while your partner works)

-BUT, every time you drop the DBs and switch, MUST complete 5 x Burpee

-be strategic by setting a work/ rest plan, i.e. switch partners every 10 Thrusters

PARTNER WOD #2:

6 min. AMRAP -

*P1 (pace-setter): 15 x KB Swing 

*P2: Plank Row R/L - Hop In/Out

-switch!

PARTNER WOD #3:

6 min. AMRAP -

*P1 (pace-setter): 10 x Star Jump

*P2: alternating Single-Arm DB Snatch (2 DBs in hands)

-switch!

PARTNER WOD #4:

6 min. AMRAP -

*P1 (pace-setter): 5 ea. x Single-Arm Elevated Alt. Plyo Push-Up over bench

*P2: Weighted (Squat-to) Box Jump (hanging DBs)(mod: weighted step-up; unweighted box jump)

-switch!

PARTNER WOD #5: 

6 min. AMRAP -

*P1 (pace-setter): 5 ea. leg x KB/ 1DB OH (Elevated) Lunge-Drive Up (mod: DB @ chest)

*P2: Weighted (Single-Leg) Burpee-Deadlift (if single-leg, switch legs ea. rep)

-switch!

PARTNER WOD #6: 

6 min. AMRAP -

*P1 (pace-setter): 5 ea. leg x Single-Leg Scale Hold + Rear DB Row

*P2: Weighted (2DBs) Sumo Jack 

ABS:

3 Rounds -

*30 sec. x Bicycle Crunch (challenge: Straight Leg)

*30 sec. x Mtn. Climb