Search
  • Mike

WED FEB 24 - 210224

“Danielle’s Partner Party”


Buy In: 2 minute partner squat hold with cross arm handgrip (skip handgrip during COVID pandemic)

WOD A [12 minute time limit] Burpees & Squats

Partner 1 – 10 burpees Partner 2 – 20 squats

Partner 2 – 9 burpees Partner 1 – 18 squats

Partner 1 – 8 burpees Partner 2 – 16 squats (Continue in this pattern until you get down to 1 burpee/2 squats)

*If finished early complete AMRAP (partners in unison):

20 side planks

20 lunges

20 ground thrusts aka glute bridges

WOD B [12 minute time limit] Pull-ups & KTE sit ups

Partner 1 – 15 pull-ups, Partner 2 – 15 KTE

Partner 2 – 14 pull-ups, Partner 1 – 14 KTE

Partner 1 – 13 pull-ups, Partner 2 – 26 KTE (Continue in this pattern until you get down to 1 pull-up/1 KTE)

*If finished early complete AMRAP:

10 partner pushups/synchronized pushups

10 synchronized curtsy squats 10 partner sit-ups

Cash Out: Tabata partner star jumps with double high-five at the top! (no high 5 during COVID pandemic)

Recent Posts

See All

Warmup Standard boot camp warm up A) Buy in 1/2 Tabata v-sit ups 1/2 Tabata hollow body rocks B) CONDITIONING 12 min. Partner AMRAP: P1: Run 100m P2: Hollow body hold Before switching, P1 &

Warmup Standard boot camp warm up A) BUY IN Shuttle sprints and sprawls. 4:00: Have class do continuous 100m (50m out and back) shuttle sprints (SPRINT, DON’T JOG). Stop every 20 seconds for 20 se

Standard boot camp warmup A) Buy in 1:00 – plank hold 1:00 – hollow hold 1:00 – flutter kicks 400-meter run B) STRENGTH Bottom-to-bottom Tabata Squats 8 rounds of: 20-sec squats 10-sec bottom of squat