15 Feb, 2020
CFC 2.15.20
Tunnel of Love (Time)
AQAP with a partner complete:
1000m Row
1000m Row
Metcon (AMRAP – Reps)
Partner AMRAP in 15 mins:
0:00-4:00 –
Max Hand Release Push Ups
Max KB Swings (53/35)
(alternate between movements, switch as desired)
Rest 1 min
5:00-8:00 –
Max Synchronized Air Squats
Rest 1 min
9:00-11:00 –
Partner A – Max Row (calories)
Partner B – 400m Run
11:00-13:00 –
Partner B – Max Row (calories)
Partner A – 400m Run
13:00-15:00 –
Max Pull-Ups (partners alternate, one works one rests)
With a running clock complete each section of the workout. Score for the team is total number of repetitions completed in the 15 mins.
Roses are Red, Violets are Blue, and so are Medicine Balls! (AMRAP – Rounds and Reps)
Partner AMRAP x 20 mins of:
50 Partner Med Ball Russian Twists (20/14)
40 Partner Med Ball Sit Ups (20/14)
30 Slam Balls (20/14)
20 Wall Ball Shots (20/14)
10 Synchronized Burpees
50 Partner Med Ball Russian Twists (20/14)
40 Partner Med Ball Sit Ups (20/14)
30 Slam Balls (20/14)
20 Wall Ball Shots (20/14)
10 Synchronized Burpees
Use one single Medicine Ball (or Slam Ball) throughout.
For the Russian Twists partners sit back to back with feet elevated off the floor and rotate to hand the ball to each other. Each hand off is one rep.
For Sit Ups partners sit facing each other. Partner must touch the medicine ball on the ground behind their head, sit up, then hand or pass the ball to their partner to complete one rep.
For the Slam Balls and Wall Balls divide the work as needed between partners with one working and one resting.
For the Burpees the synchronization occurs on the floor.
For the Russian Twists partners sit back to back with feet elevated off the floor and rotate to hand the ball to each other. Each hand off is one rep.
For Sit Ups partners sit facing each other. Partner must touch the medicine ball on the ground behind their head, sit up, then hand or pass the ball to their partner to complete one rep.
For the Slam Balls and Wall Balls divide the work as needed between partners with one working and one resting.
For the Burpees the synchronization occurs on the floor.
For each jump rope break both partners rest 15 secs.