Su 30.12.

rest

 

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!