Bring a friend workout

Running clock

00:00-05:00
Amrap burpees, you go i go

05:00-20:00
Amrap
20 air squat
15 KB swing (russian) 24/16 kg
10 push ups
I go you run 200 m

Pari A aloittaa ilmakyykyistä, pari B juoksusta sen jälkeen läpsystä vaihto. Pari jatkaa aina siitä mihin kaveri jäi. Tulos on kaikki toistot yhteenlaskettuna (juoksua ei lasketa)

Banded good mornings (bad hooks behind neck)
TRX Hamstring Curl
OH Slams
KB Swings

In groups of four, one person doing each exercise, cycle through the following in order. The timer per group is whoever is doing the OH Slams. Speedy transitions between exercises.

Rd 1 each partner does 8 slams
Rd 2 10 slams
Rd 3 12 slams
every round there after 12 slams.

As a team, 13-15 minute AMRAP 18 minutes

Curve
farmers carries
KB Swings
Wall balls
OH Slams
Plank roll out. Continue to roll between sides planks and front plank - goal is to not drop down for full two minutes.

Round 1: (4.5 minutes)
30:15 warm up, moderate pacing. Go through the motions. Feel out the form approx 70% effort.

Round 2: (15 minutes)
Each station is a 2 minute AMRAP 30s rest in between.
Record 2 minute AMRAP curve distance as result.

Round 3: (4.5 minutes)
35:10 everything you've got left.

30 minutes

of your choice

Kettlehell 2 for three rounds:
45s rest between movements, 90s rest between rounds

a1) Kettlebell Clean
Dual KB Clean and Push Press, 3 x 7 reps, rest 45'' then on to A2

a2) Double Kettlebell Bent Over Row
3 x 8 reps, rest 45'', then on to A3

a3) Kettlebell Windmill
3 x 5+5 (5 on each side), rest45'', then on to A4

a4) Dual Kettlebell Front Squat
3 x 5 reps (8 on each side), rest 45'', then on to A5

a5) Alternating Single Arm Kettlebell Swing
3 x 12+12 reps (12 on each arm, change arm at the top of the swing), rest 90'', then start the second round at A1

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First time doing this workout -> rest 45s between movements.
Second time: 30s.
Third time: 20-30s.

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Aux work: mobility

Hip Thrust 5x8
Pull ups 5x6-8
Ab Wheel 5x8
remember, goal is to initiate pull up through your scapular depression channel your inner week one!

3:30
22 minutes

A) Deadlift + Power Clean + Squat Clean Complex: 5 x 2 + 1 + 1 @85% of here every 90s.

B) 8 x Sumo Stance RDLs x every 90s x 4 sets.
- With band pulling bar forward

Conditioning
AMRAP 20:
50 WB
50 DU
40 BJ
40 TTB
30 CTB
30 Burpees
20 Cleans (70/50)
20 Jerks (70/50)
10 Snatches (70/50)
10 Ring MU

1.
EMOM x10 (30s. On / 30s. Off)
a: One hand swing (alternating)
b: Box steps (alternating)

Rest 2min

2.
EMOM x10: (30s. / 30s.)
a: Barbell roll outs
b: Hammer strikes

Rrst 2min

3.
EMOM x10: (30s. / 30s.)
a: Rope climb
b: Ski / Row / Ab

WOD

EMOM for 25 minutes:

1: 10 Bench press 80/50kg
2: 15 HR Push-ups
3: 10 Box jumps 24"/20"
4: 15 KBS 32/24kg
5: Rest