Partner workout

AMRAP in 8 mins of:
30/24 Bike/Row/Ski Calories
12 Dumbbell Burpee Deadlifts, 2x22.5/15 kg,
-- then --
Rest 2 mins
-- then --
AMRAP in 8 mins of:
12 Synchronized Dumbbell Thrusters, 1-1x 22.5/15 kg
16 Pull-ups
20 Box Jump Overs, @60/50cm
-- then --
Rest 2 mins
-- then --
AMRAP in 8 mins of:
8 Synchronized Burpees
12 Synchronized Dumbbell Snatches, 1-1@22.5/15 kg
16/12 Row Calories

All work shared as desired, except those ones which done synchro!

Seated box jump

4 x 3, go every 1:30-2:00

Squat snatch

Warm up
Row 3min in 1min intervals
30 sec light
15 sec intermediater
15 sec hard

Emom 12
1. 6+6 Single leg DL
2. 20 weighted passthrough
3. 6+6 plate windmill
4. 5 Inch worm
5. 5+5 kazak squats with 3 sec pause
6. 10 heavy goblet squats

Emom 6 @20-40% (Snatch 1RM)
2 Snatch pull
2 Power Snatch
2 Snatch balance

E2mom 10 @ 45-65%
1 Power Snatch
1 Squat snatch
1 Overhead squat with 5 sec pause

E3mom 30 @70%->
1 Squat snatch

HSW practice

Barbell Cycling Skill

3 Sets @ increase load each set (start w/ empty barbell)

3 Strict press
3 Push press
3 Push jerk w/ pause @ receiving position

Paused front squat + front squat

5 x 2+1 @ 74+% (2 RIR), rest 3:00 b/t sets

9:00 Mobility + Core Workout
10:00 Deadlifts ( 25.10.2024 )
11:00 EasyWod

Every 6:00 for 5 sets:
1600/2000m bike or
800/1000m row/ski
– Score is your slowest interval.
– Rest with the remaining time with the 6-minute clock.

2-3sets:

30+30m s.a farmer carry
10+10 bulgarian split squat
10 cyclist squat

Alternate B1/B2

B1. Seated Shoulder press – 3 to 4 x 6-8 @ 72+%1RM strict press (2 RIR), rest 1:30 before B2

B2. Strict pull up – 3 to 4 x 6-8 @ RPE 8-9 (1-2 RIR), rest 1:30 before B1