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

 

Su 9.12.

rest

 

La 8.12.

A) Skill practice

For 10 min

  • handstand/hs walk practice

For 10 min

  • Pull up training (kipping, butterfly)

B) 3-4 rds, rest as needed

  • 25/20 cal row @heaviest gear 10
  • 5-10 bulgarian split squat (weighted)
  • 10 seated press @kb/db
  • 10 sldl @kb
  • 10-15 ring dip

 

Pe 7.12.

A) BS e2,5m

  • 1 x 5 @65%
  • 1 x 5 @70%
  • 1 x 5 @75%
  • 1 x 4 @90%

B) FS e2,5m

  • 3 x 6 @65%

C) e1,5m x 4

  • 5x press behind neck (s.g) @n65% press 1rm + 2,5kg prev week

D) emom 10 Core work

  1. 10 wb dead bug
  2. 45″ hollow rock

 

To 6.12.

HYVÄÄ ITSENÄISYYSPÄIVÄÄ!

 

Ke 5.12.

A) emom 5′

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

B) emom 5′

  • Clean & power jerk @n 70-80% push press 1rm

C) e1,5m x 6

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

D) For time

  • 20m front rack lunge walk @double kb 16/24kg or bar 40/60kg
  • 20 pull up
  • 20 t2b
  • 15 kb/bar facing burpee
  • 15 c&j (anyhow) @kb/bar
  • 100 Du’s or 200 Su’s

Max effort!

 

Ti 4.12.

A) Deadlift e2m

  • 2 x 5 @65%
  • 3 x 5 @70%

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

  1. 3 + 3 TGU/ TGU training
  2. 5x pull up @extra wide grip (banded/strict/weighted)

C)

1. Tabata 8x 20s on/10s off

  • back extensions
  • butt-ups

2. Tabata 8x 20s 0n/10s off

  • mountain climber
  • body-saw

 

Ma 3.12.

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% +2,5kg prev week

C) emom 15′

  1. 10 left arm db/kb push press
  2. 10 right arm db/kb push press
  3. 15 goblet squat
  4. 20 V-ups
  5. rest

 

Su 2.12.

rest