Ke 19.1.

For Time w/ a Partner:

  • 40 Box Jump Overs (30/24”)
  • 200-ft. Handstand Walk
  • 40 Barbell Lunges (185/125#)
  • 20 Muscle-ups
  • 40 Hang Power Cleans (185/125#)
  • 20 Front Squats (185/125#)
  • 40 Synchro Bar-Facing Burpees
    – One partner working, one partner resting

Ti 18.1.

GHD Annie”

For Time:
50-40-30-20-10

Double Unders

GHD Sit-ups

SKILL WORK
Accumulate:
25 GHD Hip Extension
20 GHD Back Extensions
15 GHD Hip & Back Extensions

 

Ma 17.1.

Christine”

3 Rounds For Time:

  • 500/400m Row
  • 12 Deadlifts (bodyweight)
  • 21 Box Jumps (20”)

SKILL WORK:
AMRAP 3:
Max Weighted Step-ups

 

Ensi viikko

Ma

”Christine”

3 Rounds For Time:

  • 500/400m Row
  • 12 Deadlifts (bodyweight)
  • 21 Box Jumps (20”)

SKILL WORK:
AMRAP 3:
Max Weighted Step-ups

 

Ti

”GHD Annie”

For Time:
50-40-30-20-10

Double Unders

GHD Sit-ups

SKILL WORK
Accumulate:
25 GHD Hip Extension
20 GHD Back Extensions
15 GHD Hip & Back Extensions

 

Ke

For Time w/ a Partner:

  • 40 Box Jump Overs (30/24”)
  • 200-ft. Handstand Walk
  • 40 Barbell Lunges (185/125#)
  • 20 Muscle-ups
  • 40 Hang Power Cleans (185/125#)
  • 20 Front Squats (185/125#)
  • 40 Synchro Bar-Facing Burpees
    – One partner working, one partner resting

To

Lepo

 

Pe

AMRAP 20:

  • :30 Ring L-Sit
  • 15 Ring Push-ups
  • 30/21 Calorie Bike/ row or 400m run

 

SKILL WORK
Accumulate:
50 Archer Ring Rows
– Every break perform 10 DB bent over rows

La

SKILL WORK
Pre-Workout:
Build to a heavy set of 2 back squats

For Time:

  • 21 Back Squats (bodyweight)
  • 7 Rope Climbs (15-ft.)
  • 15 Back Squats
  • 5 Rope Climbs
  • 9 Back Squats
  • 3 Rope Climbs

 

 

Su 16.1.

Lepo

 

La 15.1.

Heavy day:

5 Sets For Load:
5 Strict Press

SKILL WORK
3 Sets:

:15 Ring Support Hold

10 Strict Ring Dips

10 Kipping Ring Dips

 

Pe 14.1.

SKILL WORK
Pre-Workout:
Snatch practice

4 Rounds For Time:
800m Run/Row/Ski or bike 2000/1600m

– Rest 2:00

 

To 13.1.

Lepo

 

Ke 12.1.

NICKMAN // PARTNER
10 Rounds For Time w/ a Partner:
200m DB Farmer Carry
10 Weighted Pull-ups (35/25#)
20 Alternating DB Power Snatches (55/35#)
– Men use one 55# and one 35# DB and women use one 35# and one 25# DB for farmer carries.

 

Ti 11.1.

AMRAP 15:
25 Toes-to-Bar
50 Burpees
75 Wall Balls (20/14 lb)
– Partner option available

SKILL WORK
Accumulate:
50 Weighted Leg or Knee Raises (20/14 lb)

 

Ma 10.1.

For Time:
250/200m Row 500/400m Row 750/650m Row 1,000/800m Row 750/650m Row 500/400m Row 250/200m Row
– Rest 1:00 between efforts – Partner option available

 

Ensi viikko

Ma

For Time:
250/200m Row 500/400m Row 750/650m Row 1,000/800m Row 750/650m Row 500/400m Row 250/200m Row
– Rest 1:00 between efforts – Partner option available

Ti

AMRAP 15:
25 Toes-to-Bar
50 Burpees
75 Wall Balls (20/14 lb)
– Partner option available

SKILL WORK
Accumulate:
50 Weighted Leg or Knee Raises (20/14 lb)

Ke

NICKMAN // PARTNER
10 Rounds For Time w/ a Partner:
200m DB Farmer Carry
10 Weighted Pull-ups (35/25#)
20 Alternating DB Power Snatches (55/35#)
– Men use one 55# and one 35# DB and women use one 35# and one 25# DB for farmer carries.

To

Lepo

 

Pe

SKILL WORK
Pre-Workout:
Snatch practice

4 Rounds For Time:
800m Run/Row/Ski or bike 2000/1600m

– Rest 2:00

 

La

Heavy day:

5 Sets For Load:
5 Strict Press

SKILL WORK
3 Sets:

:15 Ring Support Hold

10 Strict Ring Dips

10 Kipping Ring Dips

 

Su

Lepo

 

 

Su 9.1.

Lepo

 

La 8.1.

 

Pre-Workout:
On a 10:00 Clock For Load:

  • Build to a heavy clean deadlift to mid-thigh + hang power clean

AMRAP 12:

  • 2 Power Snatches
  • 4 Power Cleans
  • 60 Double Unders

 

Pe 7.1.

SKILL WORK
Pre-Workout:
Build to a heavy thruster
Post Workout:
3 Sets x 10 Strict Chin-ups

”Fran”

For Time:
21-15-9

  • Thrusters
  • Pull-ups

 

To 6.1.

Lepo

 

Ke 5.1.

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

 

Ti 4.1.

For Time:

  • 10 Muscle-ups
  • 100 Air Squats
  • 10 Muscle-ups
  • 100/75 Calorie Row

 

Ma 3.1.

5 Sets For Load:
5 Push Press

SKILL WORK
4 Sets For Reps:
:20 Archer Push-ups, Rest :10
:20 Archer Rows, Rest :10

 

VIIKKO-OHJELMA 3.-9.1.2022

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:

  • 10 Muscle-ups
  • 100 Air Squats
  • 10 Muscle-ups
  • 100/75 Calorie Row

 

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

  • Thrusters
  • Pull-ups

 

 

LA

Pre-Workout:
On a 10:00 Clock For Load:

  • Build to a heavy clean deadlift to mid-thigh + hang power clean

AMRAP 12:

  • 2 Power Snatches
  • 4 Power Cleans
  • 60 Double Unders

SU

Lepo