Partner AMRAP

10:00 dynamic mobility work – coach-led
+
AMRAP in 30:00 w/partner:
600/550/500m (MM/MF/FF) row or equivalent bike/ski/Runner
10 wall walks
14 sandbag or med ball ground-to-shoulder or power cleans up to 185/125
*partners trade off all work as desired w/only 1 working at a time
+
bis/tris/abs of choice or easy walk cool-down

Partner training

10:00 dynamic mobility work – coach-led
+
AMRAP in 30:00 w/partner:
250/200m row or ski erg or 500/400m bike erg or 200m Air Runner
50′ walking lunges w/wall ball
10 toes-to-bar or 5 muscle-ups
*partners trade after each completed movement
+
bis/tris/abs of choice or easy walk cool-down

Skill development + aerobic capacity

For completion as warm-up:
15m toe walk
15m heel walk
15m bear crawl
10 alternating unweighted Turkish get-ups
15 hanging knee raises
+
Every :60 for 12:00 (4 sets of each):
min 1: movement 1
min 2: movement 2
min 3: movement 3
*select 3 movements from any of these catagories: bodyweight pull or press, jump rope, bodyweight knee flexion (pistols, wall sit, etc.), GHD hip flexion, GHD hip extension, or get-ups
+
24:00 @ sustainable effort:
max hang from bar up to :60
15/12 calories
max hollow hold up to :60
15/12 calories
:60 bear hug hold
15/12 calories
+
5:00-10:00 coach-led mobility

New Year’s Partner Extravaganza!

For completion as warm-up:
15m toe walk
15m heel walk
15m bear crawl
10 alternating unweighted Turkish get-ups
10 toes-to-bar
+
For total calories w/partner:
8:00 of [row while partner holds a plank]
4:00 rest
8:00 of [ski erg while partner holds a sandbag, med ball, or dual KBs in a bear hug or front rack]
4:00 rest
8:00 of [bike erg calories while partner hangs from a bar]
*trade off as desired throughout, but calories cannot be accumulated unless partner is holding there plank/rack/hang
+
accessory work or mobility of choice

Partner things!

10:00 dynamic mobility work – coach-led
+
AMRAP in 30:00 w/partner:
20/16 row or ski erg calories
15 wall balls
100′ tough Farmer’s walk or 5 muscle-ups
*partners trade after each completed movement
+
bis/tris/abs of choice or easy walk cool-down

Partner things!

10:00 dynamic mobility work – coach-led
+
AMRAP in 24:00 w/partner:
14/12 calories
10 kettlebell swings above head level
8 handstand push-ups or 8 dual DB shoulder-to-overhead
*partners trade after each completed movement
+
bis/tris/abs of choice or easy walk cool-down