Don’t fall asleep just yet! There are still more workouts to do!

Steve

OPEN – PERFORMANCE – FITNESS
These are the workouts still left:
“Teamwork 2019”
7:00pm WORKOUT 7 – TOMMY V

21 Thrusters (115/75)
12 Rope Climbs
15 Thrusters (115/75)
9 Rope Climbs
9 Thrusters (115/75)
6 Rope Climbs
One person working at a time
Partition reps as needed

8:00pm WORKOUT 8 – FEEKS
2 x 100m Shuttle, 2 Clusters (2 x 65/45)
4 x 100m Shuttle, 4 Clusters (2 x 65/45)
6 x 100m Shuttle, 6 Clusters (2 x 65/45)
8 x 100m Shuttle, 8 Clusters (2 x 65/45)
10 x 100m Shuttle, 10 Clusters (2 x 65/45)
12 x 100m Shuttle, 12 Clusters (2 x 65/45)
14 x 100m Shuttle, 14 Clusters (2 x 65/45)
16 x 100m Shuttle, 16 Clusters (2 x 65/45)
One person working at a time
Partition reps as needed, clusters are DB squat clean thrusters

9:00pm WORKOUT 9 – GLEN
30 Clean & Jerks (135/95)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees
One person working at a time
Partition reps as needed
Partition runs into 200m intervals

10:00pm WORKOUT 10 – STRANGE
8 Rounds
600m Run
11 KB Pull Ups (53/35)
11 KB Walking Lunges (2 x 53/35)
11 KB Thrusters (53/35)
One person working at a time
Partition reps as needed
Partition runs into 200m intervals

11:00pm WORKOUT 11 – JOB’S CHALLENGE
3 Rounds
20 Burpees
15 Pull Ups
60 Jumping Lunges
25 Push Ups
1000m Row
One person working at a time
Partition reps as needed

12:00am WORKOUT 12 – JASON
100 Squats, 5 Ring Muscle Ups
75 Squats, 10 Ring Muscle Ups
50 Squats, 15 Ring Muscle Ups
25 Squats, 20 Ring Muscle Ups
One person working at a time
Partition reps as needed

1:00am WORKOUT 13 – BLAKE
4 Rounds
100ft Overhead Walking Lunge w/ Plate (45/35)
30 Box Jumps (24/20)
20 Wall Balls (20/14)
10 Handstand Push Ups
One person working at a time
Partition reps as needed

2:00am WORKOUT 14 – BADGER
3 Rounds
30 Squat Cleans (95/65)
30 Pull Ups
800m Run
One person working at a time
Partition reps as needed
Partition runs into 200m intervals

3:00am WORKOUT 15 – ADAM BROWN
2 Rounds
24 Deadlifts (295/195)
24 Box Jumps (24/20)
24 Wall Balls (20/14)
24 Bench Press (195/125)
24 Box Jumps (24/20)
24 Wall Balls (20/14)
24 Power Cleans (145/100)
One person working at a time
Partition reps as needed
Each team needs 3 different barbells

4:00am WORKOUT 16 – GALLANT
1 Mile Run w/ Med Ball (20/14)
60 Burpee Pull Ups
800 Meter Run w/ Med Ball (20/14)
30 Burpee Pull Ups
400 Meter Run w/ Med Ball (20/14)
15 Burpee Pull Ups
One person working at a time for reps

5:00am WORKOUT 17 – BRIAN
3 Rounds
5 Rope Climbs
25 Back Squats (185/135)
One person working at a time
Partition reps as needed

6:00am WORKOUT 18 – SPEHAR
100 Thrusters (135/95)
100 Chest to Bar Pull Ups
6 Mile Run
One person working at a time for reps
Partition reps as needed
Full team runs 2 or 3 miles together for a total of 6 miles (2 miles x 3 people = 6 miles)

7:00am WORKOUT 19 – MICHAEL
3 Rounds
800m Run
50 Hip Extensions
50 Abmat Sit Ups
One person working at a time
Partition reps as needed
Partition runs into 200m intervals

8:00am WORKOUT 20 – KEVIN
3 Rounds
32 Deadlifts (185/135)
32 Hanging Hip Touches
800m DB Farmers Carry (2 x 15/10)
One person working at a time
“Hanging hip touches” means hanging from a pull up bar by one arm and alternating arms,
while touching your hip with the other
Team moves together on the farmers carry, passing off DBs as needed

9:00am WORKOUT 21 – COLLIN
6 Rounds
400m Sandbag/Plate Run (25-50)
12 Push Presses (95/65)
12 Box Jumps (24/20)
12 Sumo Deadlift High Pulls (95/65)
One person working at a time for reps
Partition reps as needed
Team moves together w/ sandbag or plate, passing it off as needed

10:00am WORKOUT 22 – DIETZ
10 Rounds
200m Run
5 Pull Ups
10 KBS (53/35)
15 Push Ups
One person working at a time
Switch after every round

11:00am WORKOUT 23 – NATE
AMRAP 20
2 Ring Muscle Ups
4 Handstand Push Ups
8 KBS (70/53)
One person working at a time
Switch after every round

12:00pm WORKOUT 24 – MARSTON
AMRAP 20
1 Deadlift (405/285)
10 Toes to Bar
15 Barbell Facing Burpees
One person working at a time for toes to bar and barbell facing burpees
Partition reps as needed
Complete deadlifts as partner lifts

 

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Box Brief
Teamwork 2019 goes until 1pm today! Join us for the last partner workout at noon! Reminder, due to the hero wods there is no yoga or open gym. See you at 3am!