The Gripper

12 min warm-up

• Dynamic Stretching
  • low back
  • hamstring
  • Wrists for cleans
• Squat Holds,
• Rowing
• squat cleans (empty bar to workload)
• high pulls (empty bar to workload)

4 rounds for Time (20min cap)

• 16 Hang Squat Cleans (95/65)
• 16 Cal Row
• 16 Sumo-deadlift High-Pulls (95/65)
• 16 Cal Row

10 min AMRAP Cool Down

• 3 – 5 cal light rowing
• 5 – 8 air squats
• 5 – 8 training bar hang high-pulls.

Every 6 minutes for 30 minutes

• 500/400m Row
• 50/40 cal Assault Bike

Who’s Carrying the Boat?

For Time (35-minute cap) – Partner

First Leg – switch every 2 minutes

• 1600m C2 Row
• 1600m Air Runner

Second Leg – switch every 2 minutes

• 1600m C2 Ski
• 1600m C2 Bike

Final Leg

• 800m (16 down and backs 85ft court) Synchro Overhead Ball Carries (30/20)
• 5 ball sit-ups each every 50m.

Each Partner must cross the end court line before sit-ups, and the next 25m leg of the carry can start. If your partner drops the ball, you must put yours down. No moving forward without the ball overhead.

300 cal Row for Time (partner workout)

• While 1 partner is rowing the other is doing a round of:
  • 50m Overhead ball carry (80lb)
  • 1 round of DT at 95lb
    • 12 Deadlifts
    • 9 hang cleans
    • 6 push press
• Switch

Jackie: For Time

• 1000m Row
• 50 Thrusters (45/35)
• 30 Pull-Ups

Death By Row

EMOM

• 1 cal
• 2 cal
• 3 cal
• 4 cal
• etc

Go until you cannot make the calorie count.

Metcon

For Time:

21, 15, 9

• Deadlifts (225/155)
• Wall balls. (20/14)

3 Minutes of Rest:

9, 15, 21

• Row Cals
• Med Ball Over Shoulder (80/50)

Metcon

42 min EMOM (10 second transition)

• C2 Bike. 12 cal
• Air Runner. 10 cal
• C2 Rower. 12 cal
• Push-ups. 15
• C2 Ski Erg 12 cal
• Clusters. 5 (squat clean thruster)

Increase or decrease reps as needed

Metcon

For Time (20min Cap)

3 rounds

• 100m Farmers Carry (50/35)
• 10 Back Squats (65% max)
• 500m Row

Metcon

For Time 30 min time cap (partner wod)

• 100 GHD
• 2000m Row
• 100 pull-ups

One partner works and one partner bear-hug carries med-ball (50/30). Split work as needed.