Ti 4.1.
For Time:
- 10 Muscle-ups
- 100 Air Squats
- 10 Muscle-ups
- 100/75 Calorie Row
For Time:
5 Sets For Load:
5 Push Press
SKILL WORK
4 Sets For Reps:
:20 Archer Push-ups, Rest :10
:20 Archer Rows, Rest :10
MA
5 Sets For Load:
5 Push Press
SKILL WORK
4 Sets For Reps:
:20 Archer Push-ups, Rest :10
:20 Archer Rows, Rest :10
TI
For Time:
KE
5 Rounds For Time:
400m Run
1 Legless Rope Climb
3 Rope Climbs
SKILL WORK
4 Sets:
5 GHD Sit-ups + :20 GHD Sit-up Hold
TO
Lepo
PE
SKILL WORK
Pre-Workout:
Build to a heavy thruster
Post Workout:
3 Sets x 10 Strict Chin-ups
For Time:
21-15-9
LA
Pre-Workout:
On a 10:00 Clock For Load:
AMRAP 12:
SU
Lepo
✨Hyvää Uutta vuotta 2022✨
(Ei ohjattuja wodeja, avaimella Open gym)
A) AMRAP 12:
6-9-12-15…
Calorie Row
Wall Balls
– Add 3 reps to each move- ment after each completed round.
B) SKILL WORK:
Accumulate:
50 Pike-ups on Rower
25 Medball V-ups
La-su 1.-2.1.2022
✨HYVÄÄ UUTTA VUOTTA✨
(ei ohjattuja wodeja la-su, ma 3.1. taas normi viikko-ohjelman mukaisesti)
A) For Time With A Partner:
– You go I go, split reps even with partner
B) SKILL WORK:
Accumulate:
1:30 Weighted Hollow Hold
30 Single-Arm KB Renegade Rows / Arm
A) Pre-Workout:
Build to a heavy squat clean single
B) AMRAP 16:
6 Front Squats
6 Deficit Handstand Push-ups
A) For Time:
30 Toes-to-Bar
40 Alternating Single-Arm DB Snatch
50 DB Box Step Overs
40 Alternating Single-Arm DB Snatch
30 Toes-to-Bar
B) SKILL WORK:
3 Sets:
12 Alternating Seated DB Strict Press
12 Box Assisted Single-Leg Squats
12 Double DB Bent Over Rows
A) Pre-Workout:
For Load:
Heavy Squat Snatch + Over- head Squat
B) 3 Rounds For Time:
Ma 27.12.
A) Pre-Workout:
For Load:
Heavy Squat Snatch + Over- head Squat
B) 3 Rounds For Time:
Ti 28.12.
A) For Time:
30 Toes-to-Bar
40 Alternating Single-Arm DB Snatch
50 DB Box Step Overs
40 Alternating Single-Arm DB Snatch
30 Toes-to-Bar
B) SKILL WORK:
3 Sets:
12 Alternating Seated DB Strict Press
12 Box Assisted Single-Leg Squats
12 Double DB Bent Over Rows
Ke 29.12.
A) Pre-Workout:
Build to a heavy squat clean single
B) AMRAP 16:
6 Front Squats
6 Deficit Handstand Push-ups
To 30.12.
A) For Time With A Partner:
– You go I go, split reps even with partner
B) SKILL WORK:
Accumulate:
1:30 Weighted Hollow Hold
30 Single-Arm KB Renegade Rows / Arm
Pe 31.12.
A) AMRAP 12:
6-9-12-15…
Calorie Row
Wall Balls
– Add 3 reps to each move- ment after each completed round.
B) SKILL WORK:
Accumulate:
50 Pike-ups on Rower
25 Medball V-ups
A) 7 Sets For Load:
3 Hang Power Clean & Jerks
B) 5 sets for load:
5 strict pull ups & 3 strict chin ups
La & su
HYVÄÄ JOULUA KAIKILLE🎅🏼✨
Ei ohjattuja wodeja!
Lepo
A)3 Rounds For Time:
B) GHD skill work
A) 5 Rounds For Time:
50-ft. DB Front Rack Walking Lunge
25 Pull-ups
B) db oh skill practice
4 Rounds For Time:
400m Run
100m DB Farmer Carry
Accumulate:
1:30 Top of Static Ring Dip Hold
1:30 Bottom of Static Rind Dip
Ma
A)4 Rounds For Time:
400m Run
100m DB Farmer Carry
B) Ring support holds
Ti
A) 5 Rounds For Time:
50-ft. DB Front Rack Walking Lunge
25 Pull-ups
B) db oh skill practice
Ke
A)3 Rounds For Time:
500/400m Row 400m Run
30 GHD Sit-ups
B) GHD skill work
Pe
A) 7 Sets For Load:
3 Hang Power Clean & Jerks
B) 5 sets for load:
5 strict pull ups & 3 strict chin ups
La & su
Ei ohjattuja wodeja!
🎅🏼Hauskaa joulua toivottaa CF Imatran väki
Lepo
Pre-Workout:
For Load:
1 Clean Deadlift + 1 Clean Pull + 1 Power Clean
AMRAP 10:
AMRAP 20:
For Load:
5-5-3-3-3-1-1-1-1 Split Jerk