AMRAP 5

Max Calories Bike Erg

Rest 5 minutes

For time:

Calories Completed in part 1

4 Rounds for quality :

15 Second Ring L-Sit
30 Second Handstand Hold ( Belly to wall )
45 Second Plank Hold ( Feet on Wall )
60 Second D-Ball Hold 60/40kg ( BearHug )

60min Core jumppa 40s/20s

1.Kb tempaus 20kg

2.kylkilankku vas.
3.kb fronrack lunge 24kg

4.dragon flag
5.kb swing 32kg

6.kylkilankku oik.
7.Kb squat 24kg

8.ftog kick penkiltä
9.kb kylki 32kg

10.med ball sit-up

11.2xdb hauis 17,5kg

12.kylkilankku vas.
13. Bent row 22,5kg

14.dragon flag
15. Ojen. penkillä 20kg

16.kylkilankku oik
17. Hauis tang.

18. Frog kick penkiltä
19. Dippi

20. Med ball sit-up

5 x 7

Built heavy 2 Back squat
Then 4*2@85%

Viikko 2
Treeni 1
Warm Up
3 rounds
1 min row, run, air bike
10 glute bridges
10 alt leg v-ups
10 goblet squats, add weight.

Strenght
Back Squat 5x5 reps @mod/heavy weights.
Perform 8-10 hardened ring row right after
rest 2-3 min

Metcon
12 min amrap with partner
12/15 cal row, ski, bike erg or 10/12 cal air bike
20 db/kb snatch from floor
20 reverse lunges with 1 db/kb on shoulder
you go, I go.

Pull-ups with extra weight 6 x 6 reps

A,
Every 1 min for 14 mins, alternating between:
3 Rope Climbs
18 Burpees

B,
For quality:
5x 5 L/5 R Alternating Jumping Lunges
5x 3 Seated Box Jumps

If the jumping split lunge feels “easy” for you try adding some light dumbbells and holding them in the farmers carry position. The seated box jump should have you set up so your hips are just above your knees. Try to avoid rocking forward too much when starting the jump and work on accelerating from a dead stop.

C,
5x5 strict def hspu
- add deficit to previous result
- 3 sec tempo down

AMRAP 10

5 Burpees
10 Push-Ups
15 Air Squats
20 Sit-Ups

Push jerk 4 x 2