June 29th Wednesday
We’ve Levelled Up Now!
2 Rounds All Performed In SYNC
36 Pull Ups
22 Box Overs
16 DB Snatch
20 Shuttle Runs
16 DB Snatch
22 Box Overs
9 Bar Muscle Ups
For Time
June 28th Tuesday
Push & Pull
21 - 15 - 9 Sync Thrusters 50 / 35kg
6 - 9 - 12 Shared Rope Climbs
Rest 5’
21 - 15 - 9 Sync Burpees Over Bar
6 - 9 - 12 Sync Thrusters 60 / 40kg
Pairs Qualifiers Go Live in 3 days …
>>> Click To Sign Up <<<
June 27th Monday
Teamwork makes the dreamwork
Share all the Reps!
60 Cal Ski
60 Deadlifts 100/70
60 Cal Row
50 Cal Ski
50 Power Cleans 80 / 55
50 Cal Row
40 Cal Ski
40 Shoulder To Overhead 60 / 40kg
40 Cal Row
June 24th Friday
Long Sweat For Time
Share > 200 Cal C2 Bike
10 Rounds YGIG
24 Jumping Split Lunges
12 Push Ups
Share > 150 Cal Row
10 Rounds YGIG
18 Dumbbell Snatch
9 Pull Ups
Share > 100 Cal C2 Bike
10 Rounds YGIG
15 Wall Balls
9 Burpees
june 23rd Thursday
Working with your partner
Complete 6 Rounds For Time
8 x Partner Deadlifts 180 / 140 kg
10 x Burpee Box Jumps (1 for 1) 30 / 24”
12 x Strict Pull Ups
200m Team Run
Same-Sex Pairs Qualifiers Start July 1st
Grab Your Partner And Sign Up >
>>> SIGN UP NOW <<<
june 22nd Wednesday
Partner Grace Gone Mad
60 Clean & Jerks For Time
10 Reps at
50 / 60 / 70 / 80 / 90 / 100
35 / 40 / 50 / 60 / 70 / 80kg
*Perform 25 / 20 Cal Row after each weight!
Share all the reps as you want.
JUne 21st Tuesday
all the sync work with your partner
12’ Time Cap
4 rounds of
10 sync Burpees over bar
10 sync Shoulder to overhead 50 / 35kg
10 sync toes to bar
Remaining Time
Max effort Bar Muscle Ups
Enjoying these partner workouts?
Then test yourself in our same sex pair qualifiers which go live
July 1st!
https://compete.strongest.com/competitions/the-castle-games-same-sex-pairs-2022-qualifiers/
June 20th Monday
14 Rounds for time
YGIG
2 x 22.5/15kg Dumbbells
12 Cal C2 Bike
12 DB Reverse Lunges
12 DB Power Cleans
Rest 10’
240 / 200 Cal C2 BIke For TIme
must complete 24 / 20 cal efforts before you switch
Resting partner Holds a Sandbag in Bear Hug position
JUne 17th Friday
Learning to dig
With your partner
Go Every 13’ x 4
100/80 Cal Row
80/65 Cal Bike
60 Wall Balls
Score is Slowest Round!
* Cap each Interval at 12’ *
June 16th Thursday
Pace this with a partner
AMRAP 25’
400m Team Run
8 Ring Muscle Ups / BMU’s
8 Hang Clean & Jerks 60 / 40kg
200 DUB’s - Shared
Alternate work on Ring Muscle Up’s & Clean & Jerks with partner each round
June 15th Wednesday
Today we lift
0:00 - 8:00
Part a) For a team total
establish a heavy unbroken complex of
1 x Clean
2 x Hang Squat Cleans
3 x Front Squats
8:00 - 20:00
Perform You Go I Go Rounds of
10 Touch and Go Power Cleans 60 / 40 kg into
10 alternating Pistol Squats
20:00 - 28:00
REpeat part a
Aiming for team total!
June 14th Tuesday
Blend of Erg & Midline
For Time
3km Ski Erg *
3km Row **
2km Ski Erg *
2km Row **
1km Ski Erg *
1km Row **
* Every 500m Perform 10 Sync Toes To Bar + 5 Sync Burpee Box Jumps
** Every 500m Perform 15 Sync DB Power Cleans 2 x 22.5/15kg
CG Pairs Programming
Jun 13th Monday
Perform everything in sync
AMRAP 12’
16 Cal C2 Bike
16 x Alternating Deadstop DB Snatch 30/22.5kg
8 x Burpee Deadlifts 2 x 30/22.5kg
BIt of grunt work whilst testing handstand endurance
For Time
60 Sandbag over shoulder
NON working partner holding Handstand, switch every 6 reps!
lockdown day 53
Interval Weight Training (IWt)
6 x
2:30 Efforts
10 Alternating Reverse Lunges (Sandbag / Barbell 60/40)
15 Cal Erg
15 Down Ups
REMAINING TIME - MAX ERG FOR CALS
2:30 REST BETWEEN SETS
lockdown day 52
Rest
lockdown day 51
Gymnastics
10’ AMRAP
7 Strict Chin-ups
7 Push-Ups
7 Toes To Bar
7 V ups
Power Endurance Efforts
8 x Sandbag Over Shoulder 70/50kg
12 x DB Push Press 1 x 30/22.5kg 6/6
300/225m Ski
Rest 2’
X 4
lockdown day 50
Strength
Front Squat 10 x 1
all above Squat Clean 1RM
Squat Clean 6 x 1
every 30 seconds @ 80 - 85% of 1RM clean
Power Clean 4 x 1
every 30 seconds @ 70 - 75% of 1 RM clean
Metcon EMOM 20’
a) 15 / 12 Cal Bike
b) 10 STOH 60 / 40kg
c) 15 / 12 Cal Row Erg
d) 10 HSPU’s
lockdown day 49
Conditioning
5 x 1k Run Efforts
2:30 Rest between sets
Find a flat steady loop and repeat that route 5 times
lockdown day 48
3 Rounds for Time
21 Handstand Push-ups
15 Barbell Snatch 45/30kg
9 Heavy Sandbag Squats / odd object
2 Rounds for Time
21 Burpee Box Jumps
15 Overhead Squats
9 Sandbag / Odd Object Over Shoulder
1 Round for Time
21 Box Jump Overs
15 Hang Snatch
9 Strict Handstand Push-ups