Partner workout (YGIG)
For time:

Buy in: 1200/1000 m row or ski (while one partner is on the ergo, other partner holds 2 KB’s on front rack position)

Then,
600 m run
20 wallball @9/6 kg

40 m burpee broad jump

80 m farmer carry @2x24/16

600 m run 

30 wall ball @9/6kg

50 m burpee broad jump 

100 m farmer carry @2x14/16 kg


600 m run
40 wallball @9/6kg

60 m burpee broad jump
140 m farmer carry @2x24/16



Cash out: 1200/1000 m row or ski (while one partner is on the ergo, other partner holds 2 KB’s on front rack position)

Timecap: 45’

In 14 mins do:
Partner Run, 800 m
then in the remaining time, AMRAP of: (You Go , I Go)
6 Wall Walks ( SC: 1 rep = 1 push up + 4 sh. taps 2/2)
12 Bar Muscle-ups / Strict Pull up/ Partner Assisted pull up)
18 Alternating Pistols/ KB box step up@24/16kg (50cm)

REST 3 mins

In 14 mins do:
Partner Run, 800 m
then in the remaining time, AMRAP of: ( one partner completes a full round then switch! )
6 Kettlebell Hang Cleans, 2x24/16 kg
Kettlebell Front Rack Carry, 2x24/16 kg, 8 m
4 Kettlebell Front Squats, 2x24/16 kg
Kettlebell Front Rack Carry, 2x24/16 kg, 8 m

A,
5 rounds for time of:
15/13 Echo Bike Calories
5 Deadlift @142/102kg

Goal: Sub 8 min

B,
2 rounds for quality of:
15 GHD Sit-ups
Double Kettlebell Front Rack Carry, 24/16kg, 100 m
15 GHD Sit-ups
Double Kettlebell Overhead Carry, 24/16kg, 50 m

C,
1x:
10ea Tempo Bulgarian Split Squat + a Rockback
1-2min per side True Hip Stretch

400m Burpee broad jump
400m walking lunges
400m bear crawl/bear walk
400m run

MODERATE-MAXIMAL WEEK 10/11

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MUSCLE SNATCH + OHS + TALL SNATCH HIGH PULL + DIP SNATCH *high pull flat footed - elbows ups
2x2x[1+1+3+2]@barbell, rest btw sets 1min

SNATCH
2x3@barbell, 2@up to 70%, 3x1@70%, sn-%, rest btw sets 2min

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SHOULDER PRESS + PUSH PRESS *pp flat footed/full foot & don't do this Touch & Go -style!
2+4@barbell, 2+4@up to 85-88%, then DROP SETS 3x1x[2+4]@-10%, sp-%, rest btw sets 2min

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FRONT SQUAT
3@up to 85-88%, then DROP SETS 2-3x3@-10%, fs-%, rest btw sets 3min

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SNATCH PULL *full foot, use straps
1@80%, 2x1@85%, sn-%, rest btw sets 2min

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SUPERSET: quality

hox! Do every other week A2.1 or A2.2

3 rounds: no shoes - light weight
A1. 30s ELBOW PLANK with WEIGHT *kuorma alaselän päällä
A2.1 10-12x BB BENT OVER ROW *supinated grip // A2.2 10-12x KB GORILLA ROW
A3. 10+10x SIDE BEND *kb

Rest as needed

KEHONHUOLTOA!

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video: TALL SNATCH HIGH PULL

video: DIP SNATCH

video: SUPINATED BARBELL BENT OVER ROW 0:57

video: KB GORILLA ROW 0:48

Penkki 6x3x75%
-3s stopit

Ojentajat käsipainoilla 3x8-15

Seal Row 5x15
Takaolkapääsoutu 5x20
Kulmasoutu käsipainoilla 5x10 (🍑 kiinni seinässä!!)
-valitse yksi

Narrow grip bench press. Five sets of ten.

AMRAP 12

10 Push-Ups
20 Sit-Ups
30 Air Squats

20 Minutes of :

8 Incline Y-Raise
10-15 Barbell Biceps Curls
8-12 Incline Flyers
10 - 15 Gorilla Rows

Rest as needed between movements

WU:
A) 400m run or 500m row/ski

B) AMRAP6:
5 ohs + sots press with stick
10 scorpion alt.
5+5 1-leg good morning with stick