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DESCRIPTION

STIMULUS

15:00 of work today

Category: This is a Threshold workout, but with a Partner it will feel like a series of small sprints!

10 Bar Muscle-ups is a small enough number that even alternating quick singles with a buddy will get metabolic. The 20 Single Dumbbell Hang Clean Jerks are with a light enough weight we’ll have to hang on to the dumbbell for 10+ reps at a time. Wall ball load should be light enough that sets of 10 back and forth are comfortable.

Goal: We can aim for 4-6 rounds

If athletes are really looking for a challenge, today is a great day to mix in a 70lb DB or 30lb Med. Ball

BAR MUSCLE-UPS (:30-1:30)

10 Bar Muscle-Ups should take less than 1:30 between partners

If we’re still working on bar muscle ups, alternating singles between partners for 5 rounds is a fine and fair way to go.

SINGLE ARM DUMBBELL HANG CLEAN & JERKS (1:00-1:30)

20 Single Arm Dumbbell Hang Clean & Jerks should take under 1:30, split between two people

Switch Arms Every 5 Reps

WALL BALLS (1:00-2:00)

30 Wall Balls should take under 2:00

Hang on for big sets today, think 15-15 between partners easily, choose a Med. ball weight that makes this extremely doable

EFFICIENCY TIPS

15:00 of work split evenly between two partners is 7:30 of fully active time per person. Take this as an individual challenge to hold on to a movement for a couple more reps. This will cut down on transition times and push our limits on some complicated movements. Beyond that, plan transitions with your partner, try to always have one person completing work, two people standing around is one too many. Be ready to hop up to the bar, grab the med. ball or dumbbell.

Above all, have fun and challenge yourself, your teammates and the people around you!

PARTNER VERSION

“Statue of Liberty” Partner (AMRAP – Rounds and Reps)

“STATUE OF LIBERTY”

Partner Version

AMRAP 15:

10 Burpee Pull-Up

20 Single DB Hang Clean & Jerks

30 Wall Balls

RX+-50/35#, 20/14#, 10/9′ Muscle Ups

RX-50/35#, 20/14#, 10/9′

50-59-35/26#, 14/10#, 10/8’Burpee Jumping PU

60+-26/18#, 10/6#, 10/8’Burpee Ring Row

Basics-8 AMRAP, Burpee Ring RowLight DB & WB

INDIVIDUAL VERSION

“Statue of Liberty” Individual (AMRAP – Rounds and Reps)

“STATUE OF LIBERTY”

Individual Option

For Time:

AMRAP 15:

5 Burpee Pull Ups

10 Single DB Hang Clean & Jerks

15 Wall Balls

RX+-50/35#, 20/14#, 10/9′ Muscle Ups

RX-50/35#, 20/14#, 10/9′

50-59-35/26#, 14/10#, 10/8’Burpee Jumping PU

60+-26/18#, 10/6#, 109/8′, Burpee Ring Row

Basics-8 AMRAP, Burpee Ring Row, Light DB & WB