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

 

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

 

Pe 24.12.

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!

 

To 23.12.

Lepo

 

Ke 22.12.

A)3 Rounds For Time:

  • 500/400m Row
  • 400m Run
  • 30 GHD Sit-ups

B) GHD skill work

 

Ti 21.12.

A) 5 Rounds For Time:
50-ft. DB Front Rack Walking Lunge
25 Pull-ups

B) db oh skill practice

 

Ma 20.12.

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

 

Ensi viikko

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

 

Su 19.12.

Lepo

 

La 18.12.

Pre-Workout:
For Load:
1 Clean Deadlift + 1 Clean Pull + 1 Power Clean

AMRAP 10:

  • 3 Burpee Box Jump Overs
  • 3 Deadlifts (102,5/70)
  • 6 Burpee Box Jump Overs
  • 6 Deadlifts
  • 9 Burpee Box Jump Overs
  • 9 Deadlifts
    – Continue adding 3 reps to each movement until time expires.

 

Pe 17.12.

AMRAP 20:

  • 2 Rope Climbs
  • 20 Alternating Single-Leg Squats
  • 40 Double Unders

 

Ke 15.12.

For Load:
5-5-3-3-3-1-1-1-1 Split Jerk

 

Ti 14.12.

Pre-Workout:
Handstand Hold Practice

”21.08.17”

4 Rounds For Time:

  • 25/18 Calorie Row
  • 25 Push-ups

 

Ma 13.12.

Pre-Workout:
Build up with a 3-position power snatch

”Isabel”
For Time:
30 Snatches

 

Ensi viikko

Su 12.12.

Lepo

 

La 11.12.

For Time:
5000m Run

scaling options:

1) Row 5000/4000m

2) Bike 10000/9000m

3) Ski 4500/3500m

 

OPTIONAL ACCESSORY
3 Sets:
10 DB Suitcase Deadlift /Side

1:00 Plank Hold

 

Pe 10.12.

AMRAP 12:
20 GHD Sit-ups
10 DB Single-Arm Overhead Walking Lunge / Arm (15/12,5)

 

To 9.12.

Lepo

 

Ke 8.12.

For Time:
27-21-15-9

Chest-to-Bar Pull-ups
– Complete 25-ft. handstand walk after each set of pull-ups