Partner Workout with Solo Modification:12/14/15



Partner WOD

Grab a partner for this one!


My Workout:

8 Rounds (4 Rounds Each) (I did 105#)

3 Cleans

3 Thrusters

10 Box Jumps

15 Push Ups

30 Double Unders


Partner 1 does all of the movements. Both partners do double unders together. Partner 2 then does 1 full round, and both partners do double unders together. Alternate rounds until 8 rounds are complete, 4 rounds each. Double unders are always done together. Weight should be very heavy as this is why it is set at 3 reps for the weight movements.



If using a barbell, but heavy is not an option, do the same movements but change reps from 3 to 10.

If using dumbbells, keep all movements the same, but change cleans to shrugs and do dumbbell thrusters.

Change box jumps to step ups.

Push ups can be done using any modification.

Double Unders to 60 singles.



4 Rounds

No rest between reps-unless absolutely needed, then 30 sec to 1 minute break.

Use any modifications above.



Workout 12/13/15


My Workout:

Run 1 mile then

400 meter run, 30 pullups, 10 deadlifts 185#

400 meter run, 20 pullups, 10 deadlifts 185#

400 meter run, 10 pullups, 10 deadlifts 185#..then…

200 Double Unders or 400 singles



10 minute cardio your choice…then…

400 meter cardio of your choice or 2 minutes of in house cardio movements

Replace pullups with assisted pullups using a band.

Replace pullups with lat pull down using a resistance band attached to a horizontal structure.

Replace pullups with lat pulldowns on a lat pulldown machine.

Replace pullups with bent over dumbbell or barbell row.

Deadlifts should be heavy and a challenge at 10 reps. Reps do not have to be unbroken. Replace heavy deadlifts with light barbell deads at 12-15 reps. Or replace with dumbbell deads at 20 reps max.

I did not include links today, if you need them please text me. Happy lifting.

Workout 12/8/15


My Workout (CrossFit Amplify):

21 Power Snatches 95#/135#

21 Over the Bar Burpees

15 Overhead Squats 95#/135#

15 Over the Bar Burpees

9 Squat Snatches 95#/135#

9 Over the Bar Burpees



A) Keep the entire workout the same and sub Front Squats for Overhead Squats since we just did these Friday.


If you cannot snatch, sub this movement with cleans.  Power cleans and then squat cleans.


Use weight that is challenging.  Perform reps consecutively with little rest between sets.  If you have to drop the bar, that is fine, but challenge yourself.


B) Or do the following:


20 Single Arm Dumbbell Snatches

10 Burpees

20 Front Squats with Dumbbells

10 Burpees

20 Single Leg Deadlifts

10 Burpees

10 Single Arm Dumbbell Snatches

5 Burpees

10 Front Squats with Dumbbells

5 Burpees

10 Single Leg Deadlifts

5 Burpees

Workout: 12/4/15

My “sandwich” WOD (A WOD sandwiched between 2 cardio components, with as little rest between rounds/sets/reps)
My Version
One Mile Run
One Mile Run
How to Modify:
Sub Mile run with:
-shorter distance of 500m run
-different piece of cardio equipment
-5 min jog
-1 min jumping jacks, 1 min mountain climbers, 30 seconds high knees repeat x2 (and finish workout doing same thing)
Sub Overhead Squats with:
-same movement, but instead of barbell hold 2 free weights
Sub Deficit Handstand PushUps with:
-Regular Handstand PushUps
-Handstand Hold for 16 seconds
Push Press with Olympic Bar
Military Press with Free weights
Sub Double Unders:
-1 Double Under is equal to 3 Single turns
-you can sub with 80 singles or 120 singles

Workout 12/6/15


My Workout:


Worked on Cleans, then:


5 Rounds:

4 Thrusters 105#/155#

12 Toes to Bar

200m sprint

Do movements consecutively, with little rest between sets/reps and weight should be challenging.



No Clean Work

Thrusters sub with:

-Thrusters, but use free weights in place of Olympic Bar and increase the reps (you want this to be challenging…heavy weight & less reps or light weight and more reps…don’t exceed 12 reps for this workout)


Toes to Bar sub with:

Knees to Elbows




200m Sprint sub with:

-200m of any cardio machine

-30-40 second sprint of any form of cardio

-30-40 seconds of high knees or jumprope

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