AF WEEK 47, Bonus workout, Engine

CONDITIONING
“Deck of Cards with Ski erg”
This is a 52min workout. Flip a card every minute on the minute. Number of the card = calories with ski erg.

Jacks = 11
Queens = 12
Kings: 13
Aces: 14

Scaling: 11 or higher with 10 cal.
Scaling: use another machine

Farmer carry 5x30m

Partner workout

00:00-08:00
AMRAP 8 mins :
30 Burpee Box Jump Overs, 60/50cm
then in the remaining time, AMRAP of:
10 Burpee Pull-ups
20 Partner Wall Balls, 9/6 kg,
50 Double Unders/ 75 Single Under

10:00-18:00
AMRAP 8 mins :
30 Burpee Box Jump Overs, 60/50cm
then in the remaining time, AMRAP of:
30 Row Calories
30 Single Arm Kettlebell Hang Snatches, 24/16 kg

20:00-30:00
AMRAP 10 mins :
30 Burpee Box Jump Overs, 60/50cm
then in the remaining time, AMRAP of:
30 Pull-ups
20 Single Kettlebell Overhead Lunges, 24/16 kg
10 Shuttle Runs, (10m)

Warm Up

3 times with cardio machine
40s easy, 20s moderate, 10s fast, rest 20 sec about
then 2 sets
5+5 lunge + streching + 5 pause wall squats
:30 Push Up Plank
5 HR push ups
5+5 single arm kb snatch
5+5 half kneeling kb bottom up press
10 alt leg v-ups

Strenght

Pause Overhead Squat 2x5 and 4x3 reps @35-50-60-65-70-75%
rest 1.5-2.5 min bwn sets
Pause Bench Press 2x5reps and 4x3 reps @35-50-60-65-70-75%
rest 1.5-2.5 min bwn sets

Metcon
Every 3 min for 15 minutes (5sets)
5+5 kb hang snatch
5-10 strict pull ups or 8-12 ring row
10-15 V-ups

Accessory Work
3 sets
8/8 single arm db oh lunge walking steps with rx db
8/8 single arm floor press, hip bridge position (eli tee lantionnosto ja siitä sit yhden käden penkki punnerrus
2x5+5m quadtruped walk forward/backwards
rest 1.5-2.5 min bwn sets

1 wall walk
2 power clean @60/40
3 BB GTOH
4 lateral burpee
5 ttb
6 pull up
7 cal airbike
8 KB swing @24/16kg
9 KB goblet squat
10m bear walk
11 wall ball
12 devil press w. KB

Skills

Aikaa vastaan:
Buy in 1000m row/ski 2000m bike
4x
10 Box jump over
3-5 BMU
10 DB thruster
Cash out 1000m row/ski 2000bike

3 rds

15 banded pull down (kepistä ja kumppareista ylätalja)
20 pull apart
10+10 Side crunch kb/db

For time w partner:

-3500kg bench press, accumulate (30kg min.)
-110cal bike OR 90cal row OR 80cal ski

-7000kg deadlift (50kg min)
-110cal bike OR 90cal row OR 80cal ski

-100 barbell bicep curls 20/15kg
-110cal bike OR 90cal row OR 80cal ski
-100 air squats

🎅🏻💀🧑‍🎄🤓

AMRAP 40

400/350m Row
20 Toes-to-rings
400/350m Row
20 Burpees over the rower
400/350m SkiErg

6 rounds:
15/12cal Machine of choice
10 Burpees
10 STOH 45/32kg
15m Walking Lunges 20/15kg
10 Box Jumps 60/50cm
15/12cal Machine of choice
- Rest 2min btw rounds