Partner Workout

In 10 mins complete You GO, I GO x 3 sets
50 wall balls @9/6kg
50/40 cals
Then Remaining time
Amrap Dumbell DT relay style
One person Completes a full round Then Switch!
12 Deadlift @2x22,5/15kg
9 Hang power Clean
6 Push jerk

REST 2 mins btw sets

Voima
E3MOM, 4 rds
Shoulder press (tanko) 8-10

WOD
For time
10 viivakävely/juoksu
20 Ring row
20 Plate jump
20 Ring row
10 viivakävely/juoksu

-10 SDLHP 25/35kg
-10 bar over burpee
-AMRAP double unders until 100 DU

TC14

*RPE 8-9
*increase from last week
*2-3min rest

Record load and details.

Warm Up
Do some overall mobility and activation as you like.
Then movement prep as needed and start workout!

Metcon
Rounds 1-2:
400m run @very easy/easy + 2x4-8 strict ring dips/ring push ups, rest 30-45s bwn set
Rounds 3-4:
3 min cardio machine @very easy/easy + 2x6-8 toes to bars/strict knee raises, rest 30-45s bwn set
Rounds 5-6:
400m run @very easy/easy + 2x4-8 strict pull ups or banded strict pull ups , rest 30-45s bwn set
Rounds 7-8:
3 min cardio @very easy/easy + 2x30-50m sandbag bear hug carrying or DBL KB FRONT RACK CARRY, rest 30-45s bwn set

Partner workout (You Go, I Go)
For time:
60 Dumbbell Thrusters, 2x15/10 kg
60 Burpee Over Dumbbells
Dumbbell Overhead Walking Lunge, 2x15/10 kg, 60 m
Partner Run, 1 km (5x200m)
30 Wall Walks
Partner Run, 1 km
Dumbbell Overhead Walking Lunge, 2x15/10 kg, 60 m
60 Burpee Over Dumbbells
60 Dumbbell Thrusters, 2x15/10 kg

Time cap: 35 mins

Warm up
High knees
Butt kicks
Shuffle swings
Toy soldiers
Toe touches
Spider-Man lunges

“Bert“ with a partner or on your own
For time:
50 burpees
400-m run
100 push-ups
400-m run
150 walking lunges
400-m run
200 squats
400-m run
150 walking lunges
400-m run
100 push-ups
400-m run
50 burpees

*split work however you like with a partner. Runs can be split as well. Eg. person A runs 200m then person B runs 200m.

*sub for run is 500m row or 25/20 cal bike

3×2@85%, jerk-%, rest btw sets 2min

MODERATE-MAXIMAL WEEK 13/13

WARM UP n. 15min no shoes

TEE OMAT TAI

1-2 rounds

15× PLATE PULLOVER *levypaino suorilla käsillä & jalat suorana kohti kattoa koko liikkeen ajan

5× + 3×/side + 3×/side + 3×/side + 3×/side + 3×/side + 3×/side
AIR SQUAT +
SQUAT & REACH +
FORWARD FOLD with THORACIC ROTATION +
WIDE LEG FORWARD FOLD with REACH & ROTATION +
FOOT AROUND ARM to CROSS DOWNWARD DOG with ANKLE REACH & THORACIC BRIDGE TO DOWNWARD FACING DOG +
BEAR CRAWL POSITION LUNGE COMBINED with A TIGERBEND VARIATION +
HIP LIFT COMPRESSION TO TABLE

20× SHOULDER TAP IN WALL HANDSTAND HOLD or
10× BEAR CRAWL HOLD with SHOULDER TAP karhun käynti asennossa polvet irti lattiasta, hartia kosketuksen aikana vältä lantion heijausliikettä

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kuvat liikkeistä

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MUSCLE SNATCH
2×3@barbell, rest btw sets 2min

POWER SNATCH + SNATCH
2×2× 1+1@barbell, 3× 1+1@50%, rest btw sets 2min

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POWER CLEAN + POWER JERK
2×2× 1+1@barbell, 3× 1+1@50%, rest btw sets 2min

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BACK SQUAT
2@70%, 1@75% 1@80%, rest btw sets 3min

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CLEAN PULL
3×2@85%, jerk-%, rest btw sets 2min

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ACCESSORY FULL BODY WORKOUT
note: 1-2 reps in reserve! Do the exercises if you have time and energy!!

Go every 2 min for 3-5 rounds!

barbell complex:
6× WEIGHTED GLUTE BRIDGE
3-6× FLOOR BENCH PRESS
3×/side FRONT RACK LUNGE
3-6× SUPINATED SHOULDER PRESS

*start with a moderate weight (unbroken) and work the weight up if you can! No failure!

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video: WEIGHTED GLUTE BRIDGE

video: FLOOR BENCH PRESS

video: FRONT RACK LUNGE

video: SUPINATED SHOULDER PRESS

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KEHONHUOLTOA!