Ma 31.1.

Pre-Workout:
On a 12:00 Clock For Load:
1 Snatch Pull + 1 Hang Power Snatch

3 Rounds For Time:

  • 15/11 Calorie Bike
  • 12 Power Snatches (95/65#)
  • 9 Burpees

 

Ensi viikko (31.1.-6.2.)

Ma

Pre-Workout:
On a 12:00 Clock For Load:
1 Snatch Pull + 1 Hang Power Snatch

3 Rounds For Time:

  • 15/11 Calorie Bike
  • 12 Power Snatches (95/65#)
  • 9 Burpees

Ti

Pre-workout:

EMOM 12:
Minute 1 | 5 Depth Jumps

Minute 2 | 5 Box Jumps For Height

Minute 3 | 5 Box Jumps From Seated

 

3 Rounds For Time:

  • 25 DB Push Jerks (50/35#)
  • 50 Double Unders
  • 25 Weighted Step-ups (24/20”)
  • 50 Double Unders

Ke

3 Rounds For Time:
1000m Run, row, ab, ski or 2000m bike
50 Sit-ups
25 Deadlifts (185/125#)
– Rest 2:00 between rounds – Time Cap = 30:00

 

To

Lepo

 

Pe

Pre-Workout:
On a 8:00 Clock
20 Arch Rocks
20 Hollow Rocks
10 Alternating Single-Leg Box Squats

 

9 Sets For Load:
Back Squat 10-5-3-1-1-1-3-5-10

 

La

Partner workout:

2 Rounds For Time:
100/80 Calorie Row
50 Handstand Push-ups
– One partner works while one rests

Skill work:

Accumulate:
50 Alternating Arm-Leg Lifts in Plank
2:00 Knee Tuck Hold Bar Hang

 

Su

Lepo

 

Su 30.1.

Lepo

 

La 29.1.

AMRAP 18:

  • 80/55 Calorie Bike/row/ski
  • 60 Push-ups
  • 40 Pull-ups
  • 20 Box Jumps (24/20”)

– With a partner. Partners alternate work and rest

 

Pe 28.1.

Pre-Workout:
Build to a heavy single power clean

AMRAP 10:

  • 5 Power Cleans (205/145#)
  • 10 Toes-to-Bar

 

To 27.1.

Lepo

 

Ke 26.1.

Skill work:

3 Sets:

15 DB Bent Over Rows / Arm

15 Seated Leg Raise Over DB

AMRAP 20:
20/15 Calorie Row
15 Ring Dips
10 DB Turkish Get-ups (50/35#)

 

Ti 25.1.

9 Sets For Load:
Deadlift 3-2-2-2-1-1-1-1-1

Skill work:

Accumulate:

  • 25 GHD Sit-ups
  • 25 GHD Hip Extensions
  • 25 Weighted Knee Raises
  • 25 GHD Hip Extensions

 

Ma 24.1.

5 Rounds For Time:
50 Double Unders
50-ft. Single-Arm Overhead Walking Lunges (50/35#)

Skill work:

On a 6:00 Clock
DB Windmills
DB Single-Arm Overhead Squats

 

Su 23.1.

Lepo

 

Ensi viikko 24.-30.1.

Ma

5 Rounds For Time:
50 Double Unders
50-ft. Single-Arm Overhead Walking Lunges (50/35#)

Skill work:

On a 6:00 Clock
DB Windmills
DB Single-Arm Overhead Squats

 

Ti

9 Sets For Load:
Deadlift 3-2-2-2-1-1-1-1-1

Skill work:

Accumulate:

  • 25 GHD Sit-ups
  • 25 GHD Hip Extensions
  • 25 Weighted Knee Raises
  • 25 GHD Hip Extensions

 

Ke

Skill work:

3 Sets:

15 DB Bent Over Rows / Arm

15 Seated Leg Raise Over DB

AMRAP 20:
20/15 Calorie Row
15 Ring Dips
10 DB Turkish Get-ups (50/35#)

To

Lepo

 

Pe

Pre-Workout:
Build to a heavy single power clean

AMRAP 10:

  • 5 Power Cleans (205/145#)
  • 10 Toes-to-Bar

La

AMRAP 18:

  • 80/55 Calorie Bike/row/ski
  • 60 Push-ups
  • 40 Pull-ups
  • 20 Box Jumps (24/20”)

– With a partner. Partners alternate work and rest

 

Su

Lepo

 

La 22.1.

SKILL WORK
Pre-Workout:
Build to a heavy set of 2 back squats

For Time:

  • 21 Back Squats (bodyweight)
  • 7 Rope Climbs (15-ft.)
  • 15 Back Squats
  • 5 Rope Climbs
  • 9 Back Squats
  • 3 Rope Climbs

 

Pe 21.1.

 

AMRAP 20:

  • :30 Ring L-Sit
  • 15 Ring Push-ups
  • 30/21 Calorie Bike/ row or 400m run

 

SKILL WORK
Accumulate:
50 Archer Ring Rows
– Every break perform 10 DB bent over rows

 

To 20.1.

Lepo

 

Ke 19.1.

For Time w/ a Partner:

  • 40 Box Jump Overs (30/24”)
  • 200-ft. Handstand Walk
  • 40 Barbell Lunges (185/125#)
  • 20 Muscle-ups
  • 40 Hang Power Cleans (185/125#)
  • 20 Front Squats (185/125#)
  • 40 Synchro Bar-Facing Burpees
    – One partner working, one partner resting

Ti 18.1.

GHD Annie”

For Time:
50-40-30-20-10

Double Unders

GHD Sit-ups

SKILL WORK
Accumulate:
25 GHD Hip Extension
20 GHD Back Extensions
15 GHD Hip & Back Extensions

 

Ma 17.1.

Christine”

3 Rounds For Time:

  • 500/400m Row
  • 12 Deadlifts (bodyweight)
  • 21 Box Jumps (20”)

SKILL WORK:
AMRAP 3:
Max Weighted Step-ups

 

Ensi viikko

Ma

”Christine”

3 Rounds For Time:

  • 500/400m Row
  • 12 Deadlifts (bodyweight)
  • 21 Box Jumps (20”)

SKILL WORK:
AMRAP 3:
Max Weighted Step-ups

 

Ti

”GHD Annie”

For Time:
50-40-30-20-10

Double Unders

GHD Sit-ups

SKILL WORK
Accumulate:
25 GHD Hip Extension
20 GHD Back Extensions
15 GHD Hip & Back Extensions

 

Ke

For Time w/ a Partner:

  • 40 Box Jump Overs (30/24”)
  • 200-ft. Handstand Walk
  • 40 Barbell Lunges (185/125#)
  • 20 Muscle-ups
  • 40 Hang Power Cleans (185/125#)
  • 20 Front Squats (185/125#)
  • 40 Synchro Bar-Facing Burpees
    – One partner working, one partner resting

To

Lepo

 

Pe

AMRAP 20:

  • :30 Ring L-Sit
  • 15 Ring Push-ups
  • 30/21 Calorie Bike/ row or 400m run

 

SKILL WORK
Accumulate:
50 Archer Ring Rows
– Every break perform 10 DB bent over rows

La

SKILL WORK
Pre-Workout:
Build to a heavy set of 2 back squats

For Time:

  • 21 Back Squats (bodyweight)
  • 7 Rope Climbs (15-ft.)
  • 15 Back Squats
  • 5 Rope Climbs
  • 9 Back Squats
  • 3 Rope Climbs

 

 

Su 16.1.

Lepo

 

La 15.1.

Heavy day:

5 Sets For Load:
5 Strict Press

SKILL WORK
3 Sets:

:15 Ring Support Hold

10 Strict Ring Dips

10 Kipping Ring Dips