LA 29.12.

A) e1,5m x 5

• 1 pc + 1pj + 1clean + 1 split jerk
• focus on technique
• @easy/mid weight

B) emom 5

• 1 clean
• add weight after every lift, last lift n.90% day 1rm

C) emom 5

• hang clean high pull
• unbroken set @mid/heavy weight

D) emom 5

• 3 front squat
• @easy weight, max explosive up

E) emom 10′

• 15 wb
• 10 t2b

Pe 28.12.

A) For 15 min

• find Press 1rm

B) For 15 min

• find OHS 5rm

C) emom 10′ Core work

• 10-12 V-ups
• 10-15 back extensions +reverse angels (+weight)

To 27.12.

A) For 20 min

• find clean 1rm

B) For 20 min

• gym weaknesses
• pick 1-2 and work with these

Ke 26.12.

”Tapsan etkot” partneriwodi

You go, I go!

For time

60 wb

60 kbs@24/16kg

60 burpee

60 pc&j @52,5/35kg

60 box over jump

60 pull up

60 alt kb snatch

60 push up

60 t2b

60 abmat situp

60 Du’s

120 cal row/ ab /etc…

Ti 25.12.

🐷KinkunsulatusJumppa🐷

Tabata work, 20s on/10s off x 8

1. Power clean @40/20kg

rest 3min

2.  Back squat (from ground) @52,5/30kg

rest 3min

3. Deadlift @60/40kg

rest 3min

4. Press @ 40/20kg

rest 3min

5. Burpee

rest 3min

6. Abmat situp

rest 3min

7. Back extension

Ma 24.12.

HYVÄÄ JA RAUHALLISTA JOULUA!

Jumpataa taas huomenna… <3

Su 23.12.

rest

La 22.12.

e3m x 12 (rest rem time)

1. set

• 20/15 cal row
• 1 rope climb/rope hang 20″
• 25 Du’s

2. set

• 5 burpee
• 10 ring row
• 15 ohs@bar

3. set

• 10 ab roll @bar
• 30″ superman hold
• 30″ hollow rock

Pe 21.12.

For 50 min work, work…grab a partner and GO!

• 3 wall climb
• 20+20m prowler push @partner weight
• 60m oh walk @20/10kg plate
• 1 round DT: 12 deadlift+9hpc+6pj@60/40kg
• 8x 10m sprint run
• 10 sledge hammer tire hit
• 60m farmer walk@heavy kb
• 5 knee jumps
• 3 sets (10sec on/10 sec off) 10 mb floor slams

To 20.12.

rest

Ke 19.12.

12 Days of Christmas

For time

1. sdhp @40/30kg
2. thruster
3. push press
4. power clean
5. power snatch
6. kbs @24/16
7. pull up
8. k2e
9. bxj
10. du’s
11. burpee
12. step OH lunge walk @20/10kg plate

Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.

Scale if needed

Ti 18.12.

A) BS e2m

• 1 x 3 @70%
• 1 x 2 @80%
• 1 x 2 @90%
• 1 x 1 @95%
• 1 x 1 @+103% NR1rm

B) FS e2m

• 1 x 5 @60%
• 1 x 5 @65%
• 1 x 5 @75%

C) e2m x 4

• 5x push press @60%

D) Core work

• 60 mountain climber
• 50 russian twist
• 40 table top crunches
• 30 burpee
• 20 inch worm push up
• 10+10 side plank leg rises

Ma 17.12.

Oly technique day

1. snatch
2. c&j

Su 16.12.

rest

La 15.12.

A) e1,5m x 6

• 1 x power snatch + 3 x snatch balance @easy weight, fast drop!!

B) e2m x 5

• 1 x snatch pull + 1 x snatch @75%1rm +2,5kg prev week

C) emom 15′

1. 15/10 cal row
2. 10 seated kb/db press
3. 10 goblet squat
4. 10 ring row
5. 10 bicep curl @bar (weighted)

Pe 14.12.

e10m x 4, rest 2 min between rounds

1. For 10 min

• row max distance

2. emom 10′

• 1-2 rope climb/rope climb practice

3. amrap 10′

• ”Cindy” 5 pull up, 10 push up, 15 air squat

4. emom 10′

• 30 Du’s

Note! Row & Cindy, go harder than 27.11.

Max effort!

To 13.12.

rest

Ke 12.12.

A) BS e2,5m

• 1 x 3 @70%
• 1 x 2 @80%
• 1 x 2 @90%
• 1 x 2 @95%

B) FS e2,5m

• 1 x 5 @65%
• 1 x 4 @75%
• 1 x 4 @80%

C) e1,5m x 4

• 5x press behind neck (s.g)@n 65%press 1rm +2,5kg prev week

D) emom 10′ core work

1. 15 weighted situps
2. 20 alt bird dog

Ti 11.12.

A) emom 5

• 5 PC Tng @easy/mid weight, go fast!!

B) emom 5

• 1 Clean & power jerk @n70-80% push press 1rm

C) e1,5m x 6

• 1 clean pull + 1 clean @n85% clean 1rm + add weight prev week

D) For time

21-15-9

• SDHP
• push press
• Du’s

@bar weight 42,5/30kg

Max effort!

Ma 10.12.

A) Deadlift e2m

• 1 x 5 @70%
• 3 x 5 @80%

B) e1,5m x 10 alternating 1) and 2)

1. 3+3 Tgu/Tgu training
2. 5 pull up, extra wide grip (banded/strict/weighted+add weight prev week)

C) emom 10, core work

1. 10-15 wb wall slam situp
2. 15-20 floor windshield wipers