AMRAP 13

Sit ups

*Every 2 minute
18 jumping lunge

Two choices today;

1. Use your name and make the workout based off that
2. Use the CF Central Helsinki name and you'll have this;

C - 30 Squats
F - 15 Push-Ups

C - 30 Squats
E - 1:00 Wall Sit
N - 25 Squats
T - :30 Handstand Hold (upgraded this from the pic)
R - 15 Push-Ups
A - :45 Plank
L - 2:00 Wall Sit

H - 20 Squats
E - 1:00 Wall Sit
L - 2:00 Wall Sit
S - 30 Burpees
I - 30 Jumping Jacks
N - 25 Squats
K - 10 Push-ups
I - 30 Jumping Jacks

Lämppä 2 rds:

30 sec high knees running in place
10 crab extension (sormet taaksepäin)
10 shoulder rotation (5/ suunta)
10 tempo pause Airsquats (3 sec down, 3 sec pause at the bottom)
30 sec straight arm plank

A.) 4 sets
Single arm "ovenkarmi "row 10/side
Couch/chair dips 10 reps
Side plank 20-30 sec / side
rest 1 min

B.) 5 rds for time:

5 rds for time
30 Jumping jacks
30 AirSquats
3 wall climbs

TC: 12 min

-scale the reps if needed.

Skillday

2-4 rounds, rest as needed, RPE 2-4, go by feel

1) 6 Banded OHS video
2) 10-15 GHD Hip Extension with 3sec Hold at the Top
3) 10-20 Landmine Twist video
4) 1-3 Skin the Cat video
5) 5+5 Single Leg Box Jump (step down)

4 kierrosta

10 kulmasoutu käsipainoilla
10 etunojapunnerrus (korokkeilla)
2min lepo

5 sets:
Round of DT
2 Rounds of Mary

Round of DT is:
12 Deadlift 70/50kg
9 Hang Power Clean
6 Jerk

Round of Mary is:
5 HSPU
10 Pistol Squat
15 Pull-Up

Rest 3min between sets. One set is one round of DT and 2 rounds of Mary. Scale if needed: reps and/or weight. Don´t tear your hands! You can Scale round of Mary to round of Cindy (5 Pull-Up, 10 Push-Up, 15 Air Squat).

EMOM 8

6-10 TTB + 12 Air squat

Core

3 rounds: 20s on +10s off

A) Hollow rock
B) Left side plank
C) Arch rock
D) Right side plank
E) Back extension
F) Left side leg raise plank
G) Flutter kick
H) Right side leg raise plank

Scale if needed!

Teams of 2
AMRAP 25:
3 Wallballs 9/6kg
3 Kettlebell Swings 24/16kg
3 Calorie Assault Bike / Row
6 Wallballs 9/6kg
6 Kettlebell Swings 24/16kg
6 Calorie Assault Bike / Row
9 Wallballs 9/6kg
9 Kettlebell Swings 24/16kg
9 Calorie Assault Bike / Row
...
Climb By 3's Each Round

*Athletes Switch After Completing Full Rounds

Barbell Cycling (2/2)

E2MOM x4

10 Power Snatch 

Overall RPE 4

Add 2,5-5% compared to last week.

Target: barbell moves up&down all the time. Pick a loading that is repeatable.