Ensi viikko 27.-31.12.
Ma 27.12.
A) Pre-Workout:
For Load:
Heavy Squat Snatch + Over- head Squat
B) 3 Rounds For Time:
- 10 Overhead Squats
- 50 Double Unders
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:
- 150 KB Swings
- 2 Mile Row
- 150 KB Swings
– 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
