"Partner-Up for St. Patty's Day!"

For Time (Teams of 2)(60 min. cap) -

3000m Row

-P1 rows, while P2 does 17 x DB Squat Clean (c: 25’s/20’s, p: 20’s/15’s, f: 15’s/10’s)

-switch duties every 17 reps of Squat Clean, until 3000m rowed as a team

~no rest~

30 x Curtis P (c: 135/95, p: 95/65, f: 65/35)

-P1 works on Curtis P, while P2 does 17 x Renegade Row (DB Push-Up + Row R = 1)

-switch duties every 17 reps of DB Renegade Row, until 30 Curtis P completed as a team

~no rest~

300 x Ball Slam (30/20)

-P1 Ball Slams, while P2 does 17 x Wall Ball (20/10)

-switch duties every 17 reps of Wall Ball, until 300 Ball Slams completed as a team

~no rest~

300 x Double-Under (sub: Lateral Bar Hop)

-P1 D-U’s, while P2 does 17 x alt. OH Barbell Step-Up (20”)(c: 65/45, p: 55/35, f: 45/25)

-switch duties every 17 reps of Push Press, until 300 D-U’s completed as a team

~no rest~

3 sets of 17 UNBROKEN Simultaneous Burpees w/ Partner 

-each rep must be done in sync with partner (1 rep per person = 1 rep for the team)

-rest as desired between sets

-if one person breaks during a set of 17, team must start that set over completely

"2 Against 5:00"

EQUIP: Plate, Barbell (3 loads), Slam Ball (30/20), Pull-Up Bar, Box, KB, Rower

“2 Against 5:00” (Teams of 2) -

*59:00 running clock

*divide reps as desired with partner; 1 works at a time

*whatever time remains of your 5 min. window after completion of the assignment: AMRAP “U Go/ I Go” Burpees 

*SCORE = Total # Burpees (negative points for any unfinished assigned reps (to be subtracted from Burpee total))

(0:00 - 5:00)

Against a 5 Min. Clock: 100 OH Plate Lunge (45/25)

AMRAP In Remaining Time: “U Go/ I Go” Burpee

~1 min. rest~

(6:00 - 11:00)

Against a 5 Min. Clock: 90 Ball Slam (30/20)

AMRAP In Remaining Time: “U Go/ I Go” Burpee

~1 min. rest~

(12:00 - 17:00)

Against a 5 Min. Clock: 80 Toes-2-Bar

AMRAP In Remaining Time: “U Go/ I Go” Burpee

~1 min. rest~

(18:00 - 23:00)

Against a 5 Min. Clock: 70 Deadlift (c: 275/185, p: 225/155, m: 185/135, f: 135/95)

AMRAP In Remaining Time: “U Go/ I Go” Burpee

~1 min. rest~

~change barbell load~

(24:00 - 29:00)

Against a 5 Min. Clock: 60 Back Squat (c: 185/135, p: 135/95, m: 95/65, f: 65/35)

AMRAP In Remaining Time: “U Go/ I Go” Burpee

~1 min. rest~

(30:00 - 35:00)

Against a 5 Min. Clock: 50 Box Jump-Over (c: 30/24, p/m: 24/20, f: 20/16)

AMRAP In Remaining Time: “U Go/ I Go” Burpee

~1 min. rest~

~change barbell load~

(36:00 - 41:00)

Against a 5 Min. Clock: 40 Clean & Jerk (c: 135/95, p: 95/65, f: 65/35)

AMRAP In Remaining Time: “U Go/ I Go” Burpee

~1 min. rest~

(42:00 - 47:00)

Against a 5 Min. Clock: 30 alt. KB Snatch (c: 70/53, p: 53/35, f: 35/18)

AMRAP In Remaining Time: “U Go/ I Go” Burpee

~1 min. rest~

(48:00 - 53:00)

Against a 5 Min. Clock: 20 Wall Walk

AMRAP In Remaining Time: “U Go/ I Go” Burpee

~1 min. rest~

(54:00 - 59:00)

Against a 5 Min. Clock: 1000m Row

AMRAP In Remaining Time: “U Go/ I Go” Burpee

*SCORE = Total # Burpees 

(1 negative point per unfinished assigned rep (to be subtracted from Burpee total))

"OH, BABY!!"

ANNOUNCEMENT: I had my Conditioning class search for the "hidden message" in today's workout, once it was written up on the whiteboard.  Get it??  It spells: "OH, BABY!" Why?  Because I am now officially through my first trimester, and I can finally tell everybody that Joe and I are expecting our third baby!  We are thrilled, it was planned, and I am totally exhausted and ready to slow it down in the gym a bit.  I didn't, however, get to slow it down much in this workout...this one was a toughie!

60 Min. AMRAP -

*10 OverHead Squat (c: 115/85, p: 95/65, f: 65/35)

*10 Behind-the-Neck Shoulder-to-Overhead (c: 115/85, p: 95/65, f: 65/35)

*10 Alternating Front Rack Lunge (c: 115/85, p: 95/65, f: 65/35)

*10 Burpee-Box Jump (24/20)

*Your Choice (a: 2 Rope Climb, OR b: 3 Bar Muscle-Up, OR c: 10 Chest-to-Bar Pull-Up)

NOTE: 800m Run every 15 min. (@ 0:00, 15:00, 30:00, & 45:00)

SCORE = Total Rounds + Reps (each of the Your Choice assignments is worth 10 points)

"Ladder-licious"

A) 20  Min. “Cindy Ladder” -

1 Pull-Up + 2 Push-Up + 3 Air Squat

2 Pull-Up + 4 Push-Up + 6 Air Squat

3 Pull-Up + 6 Push-Up + 9 Air Squat

4 Pull-Up + 8 Push-Up + 12 Air Squat

5 Pull-Up + 10 Push-Up + 15 Air Squat

6 Pull-Up + 12 Push-Up + 18 Air Squat

….etc.

SCORE = # of Completed Rounds + # of Extra Reps

B) 20 Min. Ladder -

1 Squat Clean (c: 135/95, p: 95/65, f: 65/35) + 2 Under-Over (24”)(1/2 R lead, 1/2 L lead) + 3 KB Swing (c: 70/53, p: 53/35, f: 35/26)

2 Squat Clean + 4 Under-Over + 6 KB Swing

3 Squat Clean + 6 Under-Over + 9 KB Swing

4 Squat Clean + 8 Under-Over + 12 KB Swing

5 Squat Clean + 10 Under-Over + 15 KB Swing

6 Squat Clean + 12 Under-Over + 18 KB Swing

….etc.

SCORE = # of Completed Rounds + # of Extra Reps

C) 10 Min. Ladder -

1-2-3-4-5-6-7-8-9-10, etc. x Squat Snatch (95/65)

5-10-15-20-25-30-35-40-45-50 x Double-Under (sub: Lateral Bar Hops)

SCORE = # of Completed Rounds + # of Extra Reps

"Play Date"

EQUIP: HSPU Set-Up, KB, Bar, Jump Rope, Low Rings

WARM-UP:

*Active Stretch

*400m Run

*5 Strict Pull-Up (sub: Ring Row w/ 4-count descent)

*5 Bar-Facing Burpee

*20 Handstand Shoulder Shrug

*5 ea. (light barbell) x Strict Press, Hang Power Snatch, Front Squat, Romanian Deadlift

“Play Date” (3-7-2015)

For Time OR 60 min. AMRAP -

20 Rounds -

3 HSPU (Rx = 1 AbMat)

7 KB SDHP (c: 70/53, p: 53/35, f: 35/26)

15 Rounds -

3 Hang Power Snatch (c: 115/85, p: 95/65, f: 65/45)

7 Ring Push-Up

3 Rounds -

20 Pull-Up

15 Front Squat (c: 115/85, p: 95/65, f: 65/45)

7 Rounds -

20 Double-Under (sub: Lat Bar Hop)

15 Romanian Deadlift (c: 115/85, p: 95/65, f: 65/45)

SCORE = a) Time to complete all 45 Rounds, OR b) Total Rounds + Reps in 60 min.

"Clean Sweep"

EQUIP: Bar (3 progressive loads), Slam Ball (30/20), Pull-Up Bar, Box (24/20)

For Time (60 min. cap) -

400m Run

24 Hang Power Clean (95/65)

6 Burpee-Box Jump (24/20)

6 Burpee Pull-Up

6 Slam Ball Burpee (30/20)

18 Hang Power Clean (95/65)

6 Burpee-Box Jump (24/20)

6 Burpee Pull-Up

6 Slam Ball Burpee (30/20)

12 Hang Power Clean (95/65)

6 Burpee-Box Jump (24/20)

6 Burpee Pull-Up

6 Slam Ball Burpee (30/20)

400m Run

20 Power Clean (115/85)

5 Burpee-Box Jump (24/20)

5 Burpee Pull-Up

5 Slam Ball Burpee (30/20)

15 Power Clean (115/85)

5 Burpee-Box Jump (24/20)

5 Burpee Pull-Up

5 Slam Ball Burpee (30/20)

10 Power Clean (115/85)

5 Burpee-Box Jump (24/20)

5 Burpee Pull-Up

5 Slam Ball Burpee (30/20)

400m Run

16 Squat Clean (135/95)

4 Burpee-Box Jump (24/20)

4 Burpee Pull-Up

4 Slam Ball Burpee (30/20)

12 Squat Clean(135/95)

4 Burpee-Box Jump (24/20)

4 Burpee Pull-Up

4 Slam Ball Burpee (30/20)

8 Squat Clean(135/95)

4 Burpee-Box Jump (24/20)

4 Burpee Pull-Up

4 Slam Ball Burpee (30/20)

400m Run

——————

FINISHER:

For Time -

100 1-Arm OH KB Lunge (50 R-arm + 50 L-arm: divide as desired)(c: 70/53, p: 53/35, f: 35/18)

"Chip, Chip, Chip-a-Roo"

RULES: 1) Chipper-Style: complete all reps of one movement before moving onto another; 2) Inside of the BUY IN & BUY OUT, you may complete the movements in any order desired

BUY IN: 1 Mile Run

5 Rope Climb

50 Burpee-Tuck Jump

50 Toes-2-Bar

50 alt. Pistol (Rx+: Weighted w/ 1DB (25/15))

50 KB Swing (c: 70/53, p: 53/35, f: 35/18)

50 Wall Ball (20/14)

50 KB Goblet Step-Up (c: 70/53, p: 53/35, f: 35/18)(20”)

5 Rope Climb

BUY OUT: 1000m Row

SCORE = a) For Time OR b) Sum of Points Earned (each completed movement assignment = 5 points)

(BUY IN/ OUT do not count for anything)

—————-

FINISHER (for early finishers):

Tabata: Handstand Hold vs. Wall (Rx+: Freestanding)