Partner WOD
For time as a Team:
40 Squat Clean RX 40 kg, 40 Shoulder to OH, 50 Toes to Bar.
30 Squat Clean RX 50 kg, 30 Shoulder to OH, 40 Toes to Bar.
20 Squat Clean RX 60 kg, 20 Shoulder to OH, 30 Toes to Bar.
LOWER BODY
A1. Front squat 2×8 2×6 2×4 or 4×10
A2. 4×20 alt Back rack forward lunges
A3. 4×12 hip thrust
A4. 4ss 12 russian swings+ 15 deficit squat
A5.3ss 15 leg curls + 12 leg adductor
A6. 8/12 dip bar leg raises+15Ghd reverse leg lift
PUll DAY
B1. Deadlift 2×8 2×6 2×4 or 4×10
B2. 5×5 strict weighted pull ups
B3. 4×10 overhand barbell row
B4. 4ss 10 pull over + 12 seated tricep press
B5.3x12R/12L Single-Arm Cable Extension
B6. 6+6 halt Turkish situps+ 30/50 mountain climber
PUSH DAY
C1. Bench press 2×8 2×6 2×4 or 4×10
C2. 4×8 Incline press drop set
C3. 4×8 military press
C4.4ss 12 cable chest press + 10 alt dumbell bicep curls rotation
C5. 3ss 12 deficit push ups+ 10 seated Incline bicep curls
C6.6/8 parallette pass through or 12 switch climber + 12 weighted sit ups
FULL BODY UPPER FOCUSED
A1. 4 x 8-10 Front squat
A2. 3-4 x 15 Kb Deadlift with shoulders shrug
A3. 3-4 x 10 Strict chin ups
A4. 3-4 x 8-10 Bench press
A5. 3 ss 12 Wide grip barbell bent over row + 12 Cable chest fly
A6. 3 ss 15 Cable bicep curls + 15 Floor skull crusher
A7. 3 ss 15 Fitball crunches + 30 sec Fitball plank hold
FULL BODY LOWER FOCUSED
B1. 4 x 8-10 Sumo deadlift
B2. 3 ss 15 Leg press+30 sec Lateral squat walk
B3. 3 ss 20 DB Back step lunges+ 10 Nautilus hip thrust
B4. 3-4 x 10 Austrialian pull ups
B5. 3-4 x 10 Barbell shoulder presses
B6. 3 ss 12 One arm machine row + max parallete push ups
B7. 3 ss 15 Plate v ups + 20 Russian twists + 15 Back extension
