FRIDAY 260717
“THE TAG TEAM ASSEMBLY LINE”
18 Minute Partner AMRAP
You Go, I Go every movement
12/9 Assault Bike Calories
10 Burpees
20 DB Hang Power Snatches 35-50/20-35
10 Wall Balls 20/16
Partner A will complete their Assault Bike Calories then Partner B will complete their Assault Bike Calories as Partner A rests. A full round is complete when both partners complete the Wall Balls.
This should be a fun one!
A great partner doesn’t just watch you work; they match your speed, hold you accountable, and keep the production moving. Breath on your rest, sprint on your turn, and never let the assembly line slow down.
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Strength & Olympic Lifting
Week 2 of 6 – Series Front Squat
The Pause & Recruitment Week
6×3 – Front Squat
Super Set after each set:
5 Paused Front Squat (2-seconds pause at the bottom)
8 Ring Rows
Accessory Work:
3 Rounds for Quality
12 Walking Lunges
10 Single-leg RDL’s per leg
15 Weighted Sit-ups
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Friday’s Schedule
6AM – Workout of the Day
8AM – Strength / Olympic Lifting (90 minutes long)
430PM – Workout of the Day