Partner workout

Five 5 min AMRAP

AMRAP 1
Shuttle run 100 m
Wall ball x 10 (9 kg/ 6 kg)

REST 2 min

AMRAP 2
Burpee x 10
Box jump x 10 (60 cm/ 50 cm)

REST 2 min

AMRAP 3 (barbell)
Shoulder to overhead x 10 (20 kg/ 15 kg)
Front squat x 10 (20 kg/ 15 kg)

REST 2 min

AMRAP 4
Ring row x 10
Kettlebell deadlift x 10 (32 kg/ 24 kg)

REST 2 min

AMRAP 5
Kettlebell swing x 10 (16 kg/ 12 kg)
Sit up x 10

Death by Burpees

Perform 1 Burpee the first minute, 2 Burpees the second...and continue until you fail!

10 min EMOM

Power snatch + snatch balance 60-70 % of 1 RM snatch

descending from 12 reps, working warm up (12-10-8-6)
perform 6 sets of 6 reps at a greater weight than the previous week 2.5 - 5kg .

descending from 12 reps, working warm up (12-10-8-6)
perform 5 sets of 6 reps at a greater weight than the previous week 2.5 - 5kg .

Upper body push & Pull
3 rds
Strict pull-up 7-12 reps
rest 60 sec
Strict press 5 reps V*
rest 60 sec

L2: weighted pull-up 5 reps

Death by Shuttle Run

EMOM Run a 10m Shuttle Run

Add a 10m Run each minute until you can’t complete it.

Minute 1 - 10m Run
Minute 2 -2x10m Run
Minute 3 -3x10min Run .....

Do a Good warm up - and don’t forget the cooldown..

140 min
Warm up for 20 min
- 20 bfly

1.GS
A. MU for 50 min
- RS
- TWB
- HTR
- 2 S + MU 6 x 1 + 3 x 2
- Total of 12 MU

2.Strength
A. Bench press 5 RM

3.Conditioning
A.10 x 1 min on/ 1 min off: Row
- Hard, but consistent.
- 256 257 263 266 267 269 271 272 273 274
- 1.57 1.56 1.54 1.52 1.52 1.51 1.50 1.50 1.49 1.49

4.Accessory
A) Heel elevated goblet squat 4x10 (Light weight, slow on the way down)
12 16 20 20 kg
B) KB Lateral lunges 4x10 (Light weight, stay upright!)
6 8 8 8 kg
C) Ring body saw 4x8-12 (Stay hollow)
8 8 8 8 kg

Handstand

Warm up:
5 'Classic gym
15' Zoo walk
5' Core
Handstand to floor 2*10"
90° handstand 2*10"
75° handstand 2*10"
Back handstand 2*10"
Abdomen handstand 2*10"
Shoulder handstand 2*10"
Handstand up 2*5 with Band

Wod: partner 6 rounds
15 m Zoo walk to Shoulder
8 t2b/ 20" handstand