Nyyttärit 🍶🍉🍨

Saat tuoda suosikkiliikkeesi päivän treeniin 🤩

Partner workout
9 mins AMRAP : Row (calories)s
(alternate each round)
Every 90 sec (including 0): 10 Sync. Burpees

Rest 3 min, then

9 min AMRAP (divide anyhow):
10 Alt. DB Front rack lunges 2 x 22.5/15kg
15 DB Push press 2 x 22.5/15kg
20 DB Deadlifts 2 x 22.5/15kg

Every 90 sec (including 0): 15 Sync. Air squats
Rx+ Goblet squats

Rest 3 min, then

9 min AMRAP:
5 Sync. DB Thrusters 1 x 22.5/15kg
10 Sync. DB Hang snatches 1 x 22.5/15kg
15 Sync butterfly Sit-ups

Every 90 sec (including 0): 10 Pull-ups / Jumping (alternate each round)
Rx+ C2B

¼ Front squat

6 x 3 @ 65+%, go every 2:30-3:00

Control your way down to the bottom of the squat, then without bouncing, drive up to just above parallel, re-descent to the bottom of the squat and drive all the way up.
– Focus on feeling tension through the full range and maintain a strong front rack position with an upright chest for the whole repetition.
– Build up across the sets IF your form is good. Do NOT go heavier if you cannot maintain controlled tempo and positions

3-4rounds:

10-20s chin over rings hold
10-20s L-hang on rings
10-20s ring support

Front squat w/2s pause at bottom
4 x 4 x 75%

Superset:
3-4 rounds:
Single arm DB bent over row
6+6
Strict crossbody t2b
6-12

Penkki 3x1 (80-85-90%)

Kyykky 3x3 (60-65-70%)

Penkki 4x4x70%

40 min EMOM for max reps/calories
1: wallballs
2: rest
3: barbell SDLHP 30/20kg
4: rest
5: box jump 24/20”
6: rest
7: push press 30/20 kg
8: rest
9: row, ski or bike for calories
10: rest

Note the total reps

Alternate A1/A2

A1. Close grip bench press – 3 to 4 x 6-8 @ RPE 8-9 (1-2 RIR), rest 1:30 before A2

A2. Standing single arm DB row – 3 to 4 x 8-12/side @ RPE 8-9 (1-2 RIR), rest 2:00 before A1

EMOM 10

1) Kipping toes-to-bars
2) Kipping handstand push-ups

Handstand hold

Accumulate 2:30-4:00 on your hands*
* Give yourself no more than 10-minutes to accumulate this time

Handstand hold → Freestanding → Facing the wall → Facing away from the wall → Box pike HS position (from the drills above) → Plank hold shoulder taps