Partner Wod

YGIG
AMRAP 24

24 burpees
24 push ups
24 dumbbell box step ups @2x20/14kg
24 syncro abmat sit ups

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Toistot saa jakaa miten haluaa :) (paitsi abmatit molemmat tekee 24 yhtä aikaa)

-15/ 12cal row
-5 t2b/ 10 leg raise
-AMRAP double DB burpee box get overs 60/50cm
@2x 15kg/ 2x 10kg
*goal is to get +25 burpee box get overs

-6 pull-ups
-2 wall walks
-10m + 10m 1-arm DB front rack walking lunges
@20kg /15kg

3 Rounds:

2:00 Cardio
1 Rope Climb
10 Ring Rows
10 Overhead Squat

Warm Up
3 rounds
15/12 cal bike erg or 12/10 air bike or run
10 reverse lunges
20 band pull aparts
10+10 suitcase dl / 10 goblet squat / 10 kb tater

Strenght
Back Squats
10 reps @50%
8 reps @60%
6 reps @65%
4 reps @70%

Front Squats
3x5 reps @40-50-60%
rest 1.5-2.5 min bwn sets.

Metcon
3 rounds for time
20/16 cal run or bike erg
10 sandbag cleans @45/35kg

Acecssory Work
2x15-20 banded strict pull ups
2x20 banded tricep push down + burn
2x20 toe up rdl with light dumbbells
rest as needed.

2-3 rounds:

4+4 windmill
8+8 suitcase deadlift
8-16 push up

3 min row
5x
10 banded good mornings
3 broad jumps
5 MB cleans

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Deadlift

Set 1 75% x 5
Set 2 85% x 3
Set 3 95% x 1+

5 Sets Of 80 - 90% Unbroken Set

• modified like Unbroken Set

4 Rounds:

5 Ring Rows
10 Sit-Ups
15 Air Squats
20 Calf Raises
1:00 Ergo

Treeni 2
Warm Up
banded hip activation
then
1:00 easy - > :30 moderate
10 scapula pull ups + 5 push up to downdog + 5/5 lunge elbow to floor strech
1:00 easy - > :30 moderate / fast
10 scapula pull ups + 5 inch worm with push up + 5 dynamic squat strech
1:00 easy - > :30 fast
10 kip to swings + 5 burpee pull ups + 10 box step ups

Easy pace Cardio
emom 16
min 1 - Cardio Machine x 45 seconds
min 2 - Single Unders / double unders for 45 seconds
min 3 - burpee box jump/step overs x 6-10 reps
min 4 - rest

rest 2 min

emom 16
min 1 - Cardio Machine x 45 seconds
min 2 - Single arm devils press x 6-8 reps
min 2 12-15 air squats + v-ups x 12-15 reps
min 4 - rest