Union Comp


Partner Open Workout Saturday’s – 02242018

The below is subject to change based on the announcement of 18.1.

Deadlift: Heavy Triple

Spend fifteen to twenty minutes to work up a heavy triple in the deadlift. Be sure to maintain quality positions and ease the weight back to the floor after the third repetition.

Partner Open 16.4

AMRAP thirteen minutes:

55 Deadlifts (225/153)

55 Calories on the Rower (partner deadlift hold)

55 Wall Ball Shots (20/14) (10’/9′)

55 Handstand Push Ups (partner handstand hold)

The format of the above workout is as follows: the deadlifts and the wall balls are total repetitions. Meaning partners may share the volume between one another. The calories on the rower and the handstands have static holds for the non-working partner; holding the deadlift bar in the hang and holding a handstand, respectively. One deadlift bar between partners and one handstand push up station between partners; meaning both athletes cannot have a handstand push up station and alternate back and forth between working and non-working without having to change stations.

This was an extremely challenging workout the first (and second) time it came around. Given that today’s workout is with a partner athletes should shoot to complete TWO full rounds as opposed to one full round when performed as an individual.

AMRAP five minutes (w/ partner):

4 Barbell Roll Outs (partner holds plank)

Just a little partner midline buy out in my favorite format.


Partner Open Workout Saturday’s – 02172018

Power Snatch: Heavy Single

Take fifteen to twenty minutes to work up to a relatively heavy single. As always, focus on proper mechanics over loading even though we’re going heavy.

Partner Open 13.1

AMRAP seventeen minutes:

40 Synchronized Bar Facing Burpees

40 Power Snatches (75/53)

30 Synchronized Bar Facing Burpees

40 Power Snatches (135/73)

20 Synchronized Bar Facing Burpees

40 Power Snatches (165/98)

10 Synchronized Bar Facing Burpees

Max Power Snatches (205/123)

The above workout is a partner variation of the Open Workout 13.1. You’ll notice the loadings have been slightly adjusted and the volume has been modified. Athletes will perform the entirety of today’s workout with one barbell.


Partner Open Workout Saturday’s – 02102018

The Open is right around the corner! Throughout the Open we’ll be doing past Open workouts on Saturday’s with a partner twist. Reminder, that this weekend there is only an 8:00 am class due to the Krych Olympic Weightlifting and Squat Seminar.

Power Clean: Heavy Single

Take fifteen to twenty minutes and work up to a heavy power clean single. Although we’re going heavy lets continue to focus on form and technique and reduce the urge to throw weight on the bar simply for the sake of going heavy.

Partner Open 11.5

AMRAP twenty minutes (w/ a partner):

5 Power Cleans (145/98) (partner holds two kettlebells in the front rack position: AHAP)

10 Synchronized Toes to Bar

30 Alternating Wall Ball Shots (20/14)

Today’s partner spin on the Open workout 11.5 has a little bit of everything you’re looking for out of a partner workout. On the power cleans, both athletes will complete five repetitions. One athlete will complete five repetitions before the other partner completes all five repetitions. The non-working partner must hold two kettlebells in the front rack position for the entirety of the working partners power cleans. On the toes to bar the “synchronized” nature simply means the toes hit at the same time. On the alternating wall ball shots athletes will toss a ball back and forth for a total of thirty repetitions (fifteen each). Have fun!