Partner Workout

3 rounds, each round for time, of:
50 Double Unders or single unders
1 Rope Climb or 1  Zombie rope climb or 5 ring row
10 Shoulder-to-Overheads, pick load
1 Rope Climb*
10 Shoulder-to-Overheads
1 Rope Climb*
50 Double Unders or single unders

Rest 1:1 between each round.
You go, I go fashion. Each person does 3 rounds each- total of 6 rounds

3 rounds for quality of:
16 Dumbbell Box Step-ups, pick load, pick height
10 Fitball Ham Curls

Part One:

Run 1 mile for time 


**** if clients dont want to run have them do the emom****



8 min EMOM
alternate between
40 sec high knees jump rope
40 sec Up Downs

Part Two

For time:
50 Bench Press, 155/95 lbs or pick load

Every time you break complete:
10 Russian Kettlebell Swings, 70/53 lbs or pick load

Time cap: 10 mins

“3 rounds for quality of:
30 Banded Face Pulls
30 Banded Tricep Extensions
10/10 single leg glute bridge or 30 db glute bridge
10/10 single leg calf raises”

Every 2 min x 6 

1x [ 1 Power Snatch + 1 Hang Power Snatch + 1 High Hang Power Snatch ]

or 1 power clean +1 hang power clean + 1 high hang power clean 

Complete as many rounds as possible in 12 mins of:
3 Power Snatches/cleans/6 db snatch
6 Overhead Squats/ front squats / or db front squat
9 Bar Facing Burpees or updowns

then 

3 rounds for quality of:
10/10Landmine Press, pick load
10/10 Landmine Twists, pick load
10/10 Landmine Single leg Romanian Deadlifts, pick load

Strength Squad: Back Squat and Bench Press supersets

“Log your best Deadlift 3 rep max lift.
Establish a 3RM in 15 mins.

500 m row for time!!!! Finish this month strong”

2 rounds, each round for time, of:
Dumbbell Farmers Carry, 50/35 lbs, 100 ft. or pick load
15 Chest-to-bar Pull-ups/pullups/ringrows
8 db zpress pick load
Dumbbell Farmers Carry, 50/35 lbs, 100 ft
15 Chest-to-bar Pull-ups
8 db zpress 
Dumbbell Farmers Carry, 50/35 lbs, 100 ft
15 Chest-to-bar Pull-ups
8 db zpress
Dumbbell Farmers Carry, 50/35 lbs, 100 ft

Rest 2 mins between each round.

Every 1 min for 9 mins, alternating between:

1x [ 3 Kick-ups + Kick-up Descent, 3 secs ]*
10 Alternating V-ups
Air Bike, 30 secs

In MIN 1, option for :30 Wall Supported Handstand Hold or :30 Box Pike Hold

Complete as many rounds as possible in 20 mins of:
20/16 Air Bike Calories
20 Sit-ups
5-10 Strict Handstand Push-ups/DB pushpress/

Strength Squad: Deadlift and Strict Press supersets

“Log your best Back Squat 3 rep max lift.

Establish a 3RM in 15 mins.”

For time:
27 Front Squats, 
27 Box Jumps, 
21 Front Squats, 
21 Box Jumps, 
15 Front Squats, 
15 Box Jumps, 
9 Front Squats, 
9 Box Jumps, 
9 Front Squats, 
9 Box Jumps, 

Time cap: 13 mins

“
500m row for time July Challenge

10 min EMOM
min1: bar muscleups/kipping pullups/strict pullups/banded pullups
min 2: rest”

“4 rounds for time of:
10 Bar Muscle-ups/C2B pullups/jumping pullups
10 Power Cleans or DB Power Cleans”