
Skill
Partner workout--8 Rounds for time (4ea.)
**1000m Bike @ Effort 5/10
**500m Stand up bike @ Effort 10/10
WOD
EMOM for 6min:
12 Banded RKBS
Swift
12min Partner AMRAP
**Partner A: Ski for cals
**Partner B: Run 4 laps & 2 Wall climbs
Skill
Partner workout--8 Rounds for time (4ea.)
**1000m Bike @ Effort 5/10
**500m Stand up bike @ Effort 10/10
WOD
EMOM for 6min:
12 Banded RKBS
Swift
12min Partner AMRAP
**Partner A: Ski for cals
**Partner B: Run 4 laps & 2 Wall climbs
Skill
Alternating Tabata: (:20/:10)x12
**Sit-ups
**Double unders
WOD
4 RFQ
**12 Barbell kossack squats
**10ea. 1-arm ring rows
**6 Evil wheels
Swift
For time:
**50 Wallballs
**50 Push-ups
**50 Medball sit-ups
**50 Medball cleans
**50 Russian twists
TC: 12 min
WOD
E4M for 5 Rounds:
**5 DLs
**15 Push-ups
**800m Bike
Swift
6 RFQ
**8 DB BP
**40ft KB Front rack lunge
WOD
7min AMRAP
2-4-6-8-10-12.....
Swift
40-30-20-10
**E2M Run 2 laps; TC 20 min.
Skill
Turkish get-up
4-3-2-1 each side; start very light and increase
WOD
Clash of the classes
20min AMDAP
3x Skis & 3x Rowers
Swift
Pick one:
27-21-15-9 Wallball & Toes over hips
or
RKBS & Box jumps
Skill
Complete in any order
**Complete 3 Burpees every min
WOD
100 Push-ups not for time
For each break, complete 20 barbell biceps curls
Swift
Break up as needed
**TC: 17 min.
Skill
EMOM 12
Clean & Jerk
WOD
18min AMRAP
Swift
E3M for 5 Rounds
Skill
3 RFQ
WOD
E2M for 10 Rounds
Swift
For time:
TC: 16 min.
Skill
100 Sit-ups for time
**TC: 8 min.
WOD
Partner workout
20 Rounds for time
**Full round, then switch
Swift
Partner workout
18min AMRAP
**1 working, 1 resting; alternate each station
WOD:
10-1 Back squat, E2M
Start at 65% and increase each round
Swift:
Death by Burpee pull-up
TC: 12 min.