AMRAP 15

Buy-in Run 800
Remaining time
15 Kettlebell Swings 24/16kg
15 Kettlebell Squat
15 Push-Ups
15 Sit-Ups

Rest 5 minutes

AMRAP 15

Buy-in Bike 2k
Remaining time
30 Lunge Steps
30 Hang DB Snatch 15/10kg

Warm up
5 min easy cardio (you can pick 2 different machines for this)
5 min mobility work for hspu/dl/rope/run
then skill prep/movement testing and start workout

Skill&Long Metcon
2 rounds
2 min : easy cardio
2 min : every 30 sec 3-6 handstand push ups
2 rounds
2 min : easy cardio
2 min : every 30 sec 6-8 double db deadlifts @2x15/22.5kg
2 rounds
2 min : easy cardio
2 min : every 30 sec 1 legless or 1 normal rope climb / 1-2 lower rope climbs
2 rounds
2 min : easy cardio
2 min : every 30 sec 6-8 shuttle runs (1x5 or 7.5m)
1 min rest bwn "parts"

Superset
A1. Glute Bridge dual KB Floor press
4 x 8-10 @3s down. Rest 60s.
– 1-2 Warm-up Sets
– Stick w the tempo

A2. Supinated Grip Inverted Rows
4 x 12-15. Rest 60s.

Warm Up
Ota 5-10 min yleislämpöä + 5-10 min yleisvenyttelyä
Sen perään kaikki liikkeet sisäänajoksi ja homma käyntiin. Lämmittelyineen n.60-70 min setti,

Metcon
Treshold Cardio
1 round (10min)
2-minutes: Cardio machine @ easy pace
3-minutes: 10-12 C2B OR pull ups, go every min
2-minutes: Cardio machine @ easy pace
3 minutes : 4-6 burpee box jump overs , go every min

1 round (10min)
2-minutes: Cardio machine @ easy pace
3-minutes: 10-12 wall ball shots, go every min
2-minutes: Cardio machine @ easy pace
3 minutes : 4-6 dual kb hang clean&jerk @rx weights , go every min

1 round (10min)
2-minutes: Cardio machine @ easy pace
3-minutes:4-6 bar muscle ups/burpee pull ups, go every min
2-minutes: Cardio machine @ easy pace
3 minutes : 1 sandbag clean to shoulder + 2 squat R/L , go every min

Shoulder Press

2-3-4-5-4-3-2

Go every 2:30

For time:

30 cal bike
20cal bike
10cal bike

rest 2min between calories

GO FAST !!

Basic Endurance CrossFit ( HR Zone 2 in ergos )

45/38 Calories Any Machine
4 Minutes Of:
30 Bicycle Abs
15 Ring Rows
5 + 5 Single Leg GTOH
45/38 Calories Any Machine
4 Minutes Of:
5-10 Strict HSPU
15-20 Goblet Squats 24/16kg

Warm Up
2 rounds
1 min ski
8 box step overs
10+10 single arm db bench press
8 box jump overs
1 min ski
then rest of prepping and start workout

Metcon
2 sets
30/24 cal ski erg (masters 45+ 25/20 calories)
15 box jump overs 60/50cm (step down always)
30 double db bench press
15 box jump overs 60/50cm
30/24 cal ski erg (masters 45+ 25/20 calories)
rest 1:1 bwn sets
time target 7-8 min per set, cap 10 min.

For Quality
20-30 ghd sit ups
5 wall walks
5 rope climbs
10-15 strict hspu
10-15 c2b pull ups
4 wall walk
4 rope climbs
10-15 kipping hspu
10-15 pull ups
3 wall walks
3 rope climbs
20-30 ghd sit ups

Partner workout; You Go, I Go

4 x 7 Min AMRAP (with 90 sec rest between AMRAP's)

A.
30m Sandbag Carry
10/7 Cal Echo Bike

B.
15m Double KB Overhead Walk
15m Double KB Front Rack Walk
10/7 Cal SkiErg

C.
20m Sled Pull
12/8 Cal Row

D.
30m Farmers Carry
12/8 Cal Erg Bike

Switch after every completed round. Choose your own SB, Sled & KB weight.

Basic Endurance CrossFit 50 minutes :

45/38 Calories Any Machine
4 Minutes Of:
30 Bicycle Abs
15 Ring Rows
5 + 5 Single Leg GTOH
45/38 Calories Any Machine
4 Minutes Of:
5-10 Strict HSPU
15-20 Goblet Squats 24/16kg