20x 2min

1) Kone
2) Kone

3) Amrap:
5 Joogapunnerrus
5+5 lonkat ja kierto
10 kyykystä ojennus

4) Amrap:
5 Seinäpalloa
5-8 Lapavetoa
Submax rento roikunta

5) Amrap:
5+5 Linkkari ristiin
5+5 Yhden jalan lantionnosto
Submax Kuppipito

Partner workout

AMRAP 6 mins : (YG,IG)
1 Burpee Pull-up / burpee jumping pull up/ target burpee
2 Burpee Pull-ups
3 Burpee Pull-ups
...
Continue adding 1 rep each round to each movement until time expires.

REST 3 mins

AMRAP 12 mins
30 Row Calories (YG,IG)
8 L/8 R Synchronized Single Arm Dumbbell Thrusters, 22.5/15 kg
30 Bike/Ski Erg Calories (YG,IG)
8 L/8 R Synchronized Single Arm Overhead Lunges, 22.5/15 kg

REST 3 mins

AMRAP 6 mins (YG,IG)
1 Burpee Box Jump Over, 60/50cm
2 Burpee Box Jump Overs,
3 Burpee Box Jump Overs,
...
Continue adding 1 rep each round to each movement until time expires.

FITNESS MADNESS (Partner workout)
AMRAP 35 minutes
200m Run (100-100)
10 Sync hanging leg raise (Rx+: Toes to bar)
200m Run
20 Sync USA swing (16/12 kg, Rx+: 24/16 kg)
200m Run
30 Partner wall ball (6/4 kg, Rx+: 9/6 kg)
200m Run
40 Tuck-up (Rx+: V-up)
200m Run
50-50 Single under (Rx+: 50-50 Double under)

Target: 3+ Rounds

Getting that core strong for the summer

4 rundia aikaa vastaan kaverin kaa, IGYG paitsi juoksu

-200m run/ 300m row
-30 power clean 40/30kg
-30 burpee
-20cal AB/ 30cal bike erg

-30 air squats
-30 alt lunges
-20cal AB/ 30cal bike erg

-30 deadlifts 40/30kg
-30 V-ups
-20cal AB/ 30cal bike erg

Buy out: 150 abmat situps

TC60

5 x 3 x 85-95kg
Pito 5 s

6 kierrosta laadukkaasti

200m juoksu
5-10 T2B/T2R/Linkkari

Aino ja Erika

3 kierrosta 10 minuutin välein:

-300m hiihto/soutu/juoksu
-20m askelkyykkykävely
-300m hiihto/soutu/juoksu
-20x voimatyöntö käsipainoilla
-300m hiihto/soutu/pyörä
-20x istumaannousu

Pause back squat 2x6

EMOM 15

1 minute : 3 Deadlift 100/70kg
2 minute : Row 12/9 Calories
3 minute : 9 Ring Rows
4 minute : Bike Erg Calories 12/9
5 minute : 2 wallwalks