35 min AMRAP of:
Partner 1: Complete AMRAP of:
10 Cal Row
10 Box Jump Overs, 30/24″ (RX), 24/20″ (S)
10 AAB Cals
10 DB Snatches, 70/50 lbs (RX), 50/35 lbs (S)
Partner 2: Complete
*100 m KB Farmers Carry, 2×70/53 lbs (RX), 2×53/35 lbs (S)
**Swap out after each Farmers Carry
This is just basic ground to overhead. Can be any version of Snatch or Clean and Jerk
30 Minute Partner AMRAP (cals only)
200 Wall Balls, 20/14 lbs (L4), 150 reps (L3), 200 reps, 16/10 lbs (L2), 150 reps (L1), 100 reps (
*Partner must do 50 double unders/100 singles to switch in (Perform while the other person is working)
Warm up: 2 min row
Then, 2RFT:
10 ring rows
10 push ups
10 Hollow rocks
10 Arch rocks
Skill: Butterfly Pull Ups
Progressions
WOD: 9 min AMRAP (rounds and reps)
10 Burpees
10 Tuck ups
10 Plank Walk outs
10 Reach Thrus (each side)
10 Seated Single Leg Lifts (each side)
Warm up: 2 min row
Then, 2RFT:
10 ring rows
10 push ups
10 Hollow rocks
10 Arch rocks
Skill: Butterfly Pull Ups
Progressions
WOD: 9 min AMRAP (rounds and reps)
10 Burpees
10 Tuck ups
10 Plank Walk outs
10 Reach Thrus (each side)
10 Seated Single Leg Lifts (each side)
https://app.romwod.com/routine/making-gains-short (14 min)
5 min easy pace on AAB
AAB
30sec easy (40/30 rpm)
60sec mod (65-70/55-60 rpm)
30sec hard (75/65 rpm)
30sec harder (75-80/65-70 rpm)
30sec hardest (85/75 rpm)
2min recovery (50/40 rpm)
5 Rounds for Calories of:
AAB Bike
2min 30sec mod, 65-80/55-70 rpm
2min 30sec easy, 50/40 rpm
https://app.romwod.com/routine/20210117-full-body
*1x Power Clean + 1x Hang Power Clean + 1x Power Clean + 1x Hang Power Clean
*Keep the same weight or increase as you go.
https://app.romwod.com/routine/bring-even-more-short
AMRAP 10 Minutes
250m Row
8 Lateral box step ups (each side)
8 hanging scap retractions
4 kip to swing
4 strict pull ups
4 inchworms
4 burpees
4 up downs (burpee without push up portion)
1 Set: (at workout pace)
8 AAB Cals
6 Bar-facing burpees
4 Chest to bar pull ups
21-18-15-12-9-6-3
AAB Cals
Bar-facing burpees
Chest to bar pull ups (L3), PU’s (L2), Ass’d PU’s (L1), Ring Rows (
https://app.romwod.com/routine/20210112-leg-day (23 min)
Ten minutes to:
1×5 reps w/45 lbs
1×5 reps w/45 lbs w/5 sec pause at bottom
1×5 reps @50%
1×5 reps @60%
Then start 20 min clock to find Heavy 1 RM
1×3 reps @70%
1×2 reps @80%
1×2 reps @85%
1×1 reps @90%
1×1 reps @95%
1×1 reps @100%+
https://app.romwod.com/routine/20210104-lower-body (23 min)
10 min AMRAP of:
15/12 Calorie Row
15/12 Calorie Bike
7 thread the needle (each side)
7 single arm dumbbell sotts press (light) (Each side)
7 Inchworms into strict pull up/Ring Row
45 single unders
1 set (at speed w/scaled option)
3 muscle-ups
30 double-unders
For Time of:
15 muscle-ups (L4), BMU’s (L3), 15 C2BPU’s + 15 Ring Dips (L2), 15 PU’s + 15 Ring Dips (L1), 15 Ring Rows + 15 Box Dips (
https://app.romwod.com/routine/strong-pertinacity-short (13 min)
2 Person Team Complete 5 RFT:
Calorie Row, 25/22 (L4), 22/19 (L3), 19/16 (L2), 16/13 (L1), 13/10 (
Sit-Ups (
