PARTNER WORKOUT (P&F)
IN TEAMS OF 2.
AMRAP x 20 MINUTES*
500/400m Row
40 Wall Balls (20/14)
20 Sync Sit-Ups
*P1 & P2 split the row evenly (either 250m or 200m each). Wall Balls alternate every 5-10 reps until complete 40. Sit-Ups complete together for 20 reps total.

Daily video: https://vimeo.com/784468880

On the minute for 8 rounds
1. 6-10 DB shoulder to overhead 2x22,5/15 + AMRAP box jump 60/50
2. 6-10 toes to bar + AMRAP burpee to target
3. Shuttle run
4. Rest

*45s work each minute

EMOM9
a) turkish get up, right
b) turkish get up, left
c) plank

Work 30-45s / interval.

4 sets

8 DB/KB Push Press + 15m OH Walk
8 (4/4) Round the World

Treeni 3
Warm up
4x45s on / 15s off cardio machine
then
2 rounds
5+5 squat strech
10 scapula rolls
10 walking lunges
5 burpees
20m farmers walking
tän jälkeen tiimit kasaan ja liikekokeilut. Jos teet yksin/parin kans ota toistot 1/3 tai 2/3 osaa.
WOD
For time
Team of 3
1 round
60 wall balls
30 TTB or hanging knee raises
25 burpee box step overs
90m heavy farmers walking

2 rounds
40 wall balls
25 TTB or hanging kne eraises
15 burpee box step overs
90m heavy farmers walking

3 rounds
20 wall balls
20 TTB or hanging knee raises
15 burpee box step overs
90m heavy farmers walking

time cap 35 mins
1 henkilö tekee, 2 huilaa. lyhyitä tehokkaita settejä, nopeita vaihtoja jne.

3x10min ON/90sec OFF

I Go-You Go

A) 8 Squats
3x10m Shuttle Run
12/9 Cal Row
3x10m Shuttle Run
8 Squats

B) 5 Box Jump Overs
3x10m Shuttle Run
12/9 Cal Bike
3x10m Shuttle Run
5 Box Jump Overs

C) 6 DB Snatches
3x10m Shuttle Run
12/9 Cal SkiErg
3x10m Shuttle Run
6 DB Snatches

Uudenvuoden jumppa!

For time:
buy in: 2023m bike
then:
3 rounds:
31 air squats
12 power cleans & jerk @55/40kg
20 pull ups
23 kb swing @22/18kg
cash out: 2023m bike

Treeni 3
Warm up
2 rounds
1:00 row
1:00 ski/air bike
5 inch worm with push ups
10 kb swings @12/16 and second round 16/24kg
10 ring row with contolled tempo
10 hollow rocks

then we test movements before going for workout

Workout
Emom 16-20 (4-5 rounds)
min 1 - rowing x 8/10 calories
min 2 - kipping handstand push ups x 6-10 reps
min 3 - ski erg x 7/9 calories or air bike x 6/8
min 4- kb swings x 8-12 reps @heavyish kb (rx 24/32kg)

Strenght
Deadlifts 2x10reps and 3x5 reps @40-75% of 1rm
rest 1-2 min

20s on - 10s off x10:
a) barbell bicep curl
b) push up