Partner WOD,
12 min AMRAP YGIG
16 push ups
20 wall balls 9kg/6kg
20 box jumps 60cm/50cm
50 Cross overs

AMRAP 18

Bike 50/40 Calories
50 Box Step-ups 24/20"
20 Burpees

Incline Bench Press w/ DB´S 4 x 8, Rest 2:00

Chest Supported DB Row 4 x 8, Rest 2:00

Wall Walk 4 x 7, Go Every 2:00

AMRAP x 30 MINUTES
40/30 Cal Row/Ski/Bike/ 2x Stairs
30 Sit-Ups
20 Barbell Curls @Moderate
20/15 Cal Row/Ski/Bike/ 1x Stairs
15 Sit-Ups
15 DB Floor Press @Moderate

2-4hlön tiimissä 50min Amrap for quality

50 Cal
25 Burpeeta, aina yksi burpeiden aikaa lankussa
50 Cal
25 Istumaannousua seinäpallon kanssa

WARM-UP

3x
15/12 Calories bike erg
15 Banded pull aparts
10 Kettlebell swings
10 Goblet squats
10 Arnold press with kettlebell
:20s L-sit hold on parallettes

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STRENGTH


Front squat,
Build up to 3 rep max for the day in 15:00 minutes.

Then as many reps as possible in single set with 90% of the heaviest set of four front squats.

Sumo deadlift,
5 x 8 (hard)

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ACCESSORY

Good morning,
4 x 10 (moderate)

Weighted reverse lunges,
4 x 8/8 (hard)

Glute bridges,
4 x 10 (hard)

Pendlay rows,
4 x 10 (hard)

Sideplank hip touches,
4 x 15/15

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(OPTIONAL) CONDITIONING


Every minute on the minute for 30:00 minutes of:
15/12 Calories Echo bike
12 Kettlebell swings 24/16kg
10 Shoulder to overhead 70/50kg
15/12 Calories row
12 Dual dumbbell push press, 2 x 22,5/15kg
"

For Time RX:

200m jog / power walk
50 kb swing 16/24kg
30 updowns
400m jog / power walk
50 air squats
30 push ups
200m jog / power walk
50 kb sumo DL high pull 16/24kg
30 lunge steps

Teams of 7

35MIN

SkiErg
BikeErg
Row
Rest
SkiErg
Echo Bike
Rest

Switch places after every 20/15 Cal on the first SkiErg

3x1@100+% pal 3-4min

X min work - 30s rest:
a) run (e.g. 800 - 600 - 400 - 300m)
b) row
c) not-row

X = Working times for each round: 5, 4, 3, 2min.

Target: RPE 6-7, HR <140 / 60-70% of max. HR.

How to calculate max HR?
Max. HR = 220-age. E.g. for 30 yo -> Max. HR 220-30=190 BPM.