Aikataulu

No Equipment

Buy In: 700m Run ( 2 Rounds )

10 Rounds
5 HR Push Up
10 Sit Ups
15 Air squat

Cash Out: 700m  ( 2 Rounds )

Time Cap: 25min 

KB/DB Option

Buy In: 700m Run ( 2 Rounds )

10 Rounds
5 HR Push Up
10 DB/KB Snatches, alt
15 Air squat

Cash Out: 700m  ( 2 Rounds )

Time Cap: 25min

No Equipment Option

20min EMOM
45s. ON 15s. OFF

1. Lunge Walk
2. Plank Hold
3. Bear Crawl
4. Burpee
5. Rest

DB/KB Option

20min EMOM
45s. ON 15s. OFF

1.Lunges with DB/KB *)
2.Plank Hold
3.Renegade Row w/ KB / DB *)
4.Burpee
5.Rest

Notes: *) Reps needs to be splitted equally ( for example 6+6)

Rest Day

No Equipment Option

4 x 5minute AMRAP

Buy in: 350m Run

+

AMRAP In the remaining time
8 Burpees
24 Mountain Climbers
8 Lunge Jumps Alt.

Rest 3min between AMRAPs

KB/DB & Jump Rope Option

4 x 5minute AMRAP

Buy-in: 350m Run

+

AMRAP In the remaining time

8 DB hang clean and Jerk (alt.)
24 Double unders
8 V-ups

Rest 3min between AMRAPs

No Equipment Option

A. 15min AMRAP

10 Push Ups
10m Board Jump
10 Back Extensions
10m Lunges

E3M inclunding 0:00 do 5 Burpees

B.  3 Rounds w/ partner

10 Hollow rocks
8 V-up snaps (straight legs)
6 V-up snaps (Bent legs)
10s. Hollow Hold

Alt.  Rounds W/partner (3+3 Rounds)

DB/KB Option

A. 15min AMRAP

10 DB Devlis Press alt.
10m Board Jump (5+5m)
10 STOH (5+5)
10m Lunges (5+5m)

E3M inclunding 0:00 do 5 Burpees

B.  3 Rounds w/partner OR 1:1 rest

(if you do your first round in 60s. rest 60s. before next one)

10 Hollow rocks
8 V-up snaps (straight legs)
6 V-up snaps (Bent legs)
10s. Hollow Hold

TBA

Rest Day