Lämmittely leikki ja mobility

kaaripitotabata

10min amrap kaverin kanssa:
toinen tekee toinen lankussa
5x kk mave
5x burpee

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Rest Day.

Lämmittely ja mobility

Harjoitellaan takakyykkyä

12min amrap
8cal kone
20hyppis
8 punnerrus
20s roikunta

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D.
Three sets of:
100 Calories of Assault Bike
Rest 4 minutes

If you don’t have access to an Assault Bike, you may substitute with a Concept 2 rower.

Lämmittely ja mobility

Vauhtipunnerrus 4x 10

OTM 15
1) 10 burpee
2) 20-30s kuppipito
3) 6 boxihyppy (kokeile korkealle, jos helppoa

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Lämmittely ja mobility

otm 12
10-15 s ks-pito
1-2 köysikiipeily

10min amrap:
4 burpee boxin yli
6 rengassoutu
8 kyykky
20s lankku

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Weight Training:
Press:
100 x Bench Press @75% BW
75 x Shoulder Press @ 50% BW
50 x Tricep Press @ 25% BW

Crossfit:
20 Min Emom:
Odd- 1 x Ring Dip, Bench Press, Snatch Shoulder Press
Even - 10/5 x Push Ups then plank for rest of the minute

Work in pairs
AMRAP 5
For calories
ski
row
bike
-2 min rest-
AMRAP 5
For reps
Burpees
Power snatch 35/25
Power cleans 50/30
-2 min rest-
AMRAP 7
Air squats
Push ups
Sit ups

7 rounds for time:

10 DB OH Lunge
15 Db renegade push up/row
20 DB snatch
25 DB Thrusters
30 DB deadlifts