a WALK IN THE PARK

Like a walk in the park, except the park's on fire.

For Time:

50 Wall Balls (split)

2 Synchronized Wall Walks

200 m Run (1 Partner carries Medball)

40 Wall Balls (split)

4 Synchronized Wall Walks

200 m Run (1 Partner carries Medball)

30 Wall Balls (split)

6 Synchronized Wall Walks

200 m Run (1 Partner carries Medball)

20 Wall Balls (split)

8 Synchronized Wall Walks

200 m Run (1 Partner carries Medball)

10 Wall Balls (split)

10 Synchronized Wall Walks

Cap: 18:00

Description:

At the call of 3,2,1 GO

Athletes will run to the wall ball targets and perform 50 wall balls, these may be split however (no minimum amount of work required per partner). Once the 50 wall balls are done they will head over to the wall and perform 2 syncro Wall Walks. They must begin with their chest in the floor at the same time, and their hands must reach the tape together. Athletes may wait for their partner's hands to reach the tape for rep to count. After this work is completed athletes will go on a 200 m run together, only ONE partner will be carrying the medball (you may choose who carries it and how it is carried). Partners may switch who carries the ball ONLY at the 100 m mark. Athletes will then go on to perform the round of 40 wall balls / 4 wall walks, 30 wall balls/ 6 wall walks, 20 wall balls / 8 wall walks, in a similar fashion with a 200 m run after each set. The last set is 10 Wall Balls, and 10 Wall walks, with no 200 m run after that, the workout ends after the last synchronized wall walk is completed.

Get to the choppa!

3:00 on / 1:00 off x 3 sets

12/8 Calories Echo Bike

60’ Sandbag Bearhug Carry

(one goes after the other completes work)

(1st partner may move on)

Max Back Squats (185/125)

(goal: 75)

Description:

At the call of 3,2,1 GO:

Athlete 1 will begin by performing 12/8 calories on the Echo Bike (monitor must clearly read correct number of calories), he/she will then go on to do a Bearhug style sandbag carry 30' down and back for a total of 60'. Sandbag must be carried in bearhug style and will not be permitted on the shoulder. After this Athlete 1 may move on to work on Back Squats while Athlete 2 goes on to perform the work required before moving on to help partner. Athletes will have a 3:00 minute window to complete as many Back Squats as possible. Once Athlete 2 is done with work and is able to help Athlete 1, they may split reps however. At the 3:00 minute mark athletes will stop and will have 1:00 to reset. Athletes will then go through the same amount of work to then continue accumulating Back Squat reps. The goal is to reach 75 reps, when the goal is reached the time is recorded and that will be the score. If goal is not reached, the score will be the total number of reps completed during the time given.

Beginning athlete must alternate every set.

Bikes will be reset after every set.

hophop liftlift

10 minute AMRAP

30 Double Unders

5 Box Jump Overs (24"/20")

3 Deadlifts (205/135)

1 Clean (205/135)

Description:

At the call of 3,2,1 GO

This is a "you go, I go" style workout. Athlete 1 will step forward to complete 30 double unders, then will move forward to perform 5 box jump overs (2 foot take off), then will move forward to perform 3 deadlifts and 1 clean (this may be a squat clean, power clean, or split clean). Once the work is completed he/she will run to tag Athlete 2, Athlete 2 will then perform their round.

Score will be the total number of reps completed at the 10:00 minute mark.

1 round= 39 reps.

Jack the gripper

3 Rounds for time:

12 Syncronized Toes to Bar

12 Syncronized Bar Facing Burpees

(At 10:00)

5 minutes to Establish 1 Rep Max Hang Clean & Jerk.

Workout Description:

At the call of 3,2,1 GO:

Athletes will run to the rig to perform 12 synchronized toes to bar. Both athletes' feet must make contact with the bar at the same time for the rep to count. Then they will go back to the bar to perform 12 Bar Facing Burpees. Both athletes' chest must come into contact with the ground at the same time. They may hop over the bar at different times and stand up at different times, but the synchronization will count at the bottom when the chest comes into contact with the ground. They must both do a two foot take off to jump over the bar, but they may step back and step forward during the burpee.

The bar will be preset with the opening weight for the 1 RM Hang Clean and Jerk.

The 1 RM Hang Clean and Jerk will begin at minute 10 of this workout.

If athletes have failed to complete the work required, they may still go on to lift at minute 10. Their score for Part 1 will be the total number of reps completed during the 12 minutes given.

1rm Hang clean & Jerk

At the 10:00 mark of Jack the Gripper, our 1RM Hang Clean & Jerk begins.

Athletes must begin from hang position, they may choose to do a power clean, squat clean, split clean. There must be a clear pause between the clean and the jerk for rep to count. Jerk may be a Push Jerk or a Split Jerk. Athletes hips and arms must be extended at the end of the rep when weight is overhead.

Athletes may go up or down on weight as they please.

Clips must be on during lift or lift will not count.

Athlete must be inside designated lane for lift to count, he/she may step back in for lift to count.

Bar must be off the ground before time is up for lift to count.

Score will be the total of the last successful lift of each partner, combined.

the push

Partner 1:

17-15-13

Handstand Push-ups

13-11-9

Overhead Squats (115/75)

the pull

Partner 2:

9-7-5

Hang Power Snatch

5-3-1

Rope Climbs

(115/75)

Description:

At the call of 3,2,1 GO

Athlete 1 will run to the wall and perform 17 handstand push ups, these may be kipping or strict. Then the athlete will move to the bar and perform 13 Overhead Squats, the first rep may be a squat snatch. Then the athlete will perform 15 and 11 of each movement in the same fashion, and 13/9, advancing the bar after every set . After athlete 1 is done he/she will run and tag Athlete 2 so that they may begin.

Athlete 2 will begin with 9 Hang Power Snatches, athlete must begin from hang position for the first rep to count. Then athlete 2 will move to the rope where he/she will perform 5 rope climbs. Rope can be climbed in any style as long as athlete clearly makes contact with the target indicated. Athlete 2 will perform 7 and 3 of each movement in the same fashion and then 5/1, and will then cross the finish line when he/she is done.

Score will be total time of both athletes combined.