8:30AM – 10:00AM OPEN GYM


Partner Workout

AMRAP in 12 Minutes

Partner A

3 Pull-Ups

6 Push-Ups

9 Squats

Partner B

Overhead Plate Hold 45#/25#

When Partner A is done with the work, switch so that Partner B can do the work while A holds the plate overhead.  That will complete one round.  Keep working in this manner for 12 minutes. Post rounds and reps completed.

Then 2 Rounds

4 Person KB Relay

At the Door – 10 KB Clean & Jerk 53#/35#

At the 50m – 15 Goblet Squat Jumps

At the 100m – 15 KB Swings

Relay Instructions:  #1 and #4 start at the door, only #1 will complete the 10 KB Clean & Jerk then run to #2 who is at the 50m.  Then #2 will take the KB and complete the 15 Goblet Squats and run to #3 who is at the 100m.  #3 will take the KB and complete the 15 KB Swings and run back to the door where #4 will take the KB and complete 10 KB Clean & Jerk.  The team will continue in this relay until all members have been at all stations, meaning #1 and #4 are both back at the door and #2 and #3 are back where they started.  While each team member is waiting at each and every station they will be cycling through the following: 10 Burpees, 20 Skater Plyos, and 30 Mountain Climbers.  For example #4 who is starting at the door may do 10 burpees, 20, skater plyos and 14 mountain climbers while waiting for the KB to return.  When #4 gets the KB they will do their 10 KB Clean & Jerks, then run to the 50m and then finish 16 more mountain climbers.  When they are finished with the mountain climbers they get to start all over with 10 burpees, etc…  Fun!

Post total time.