Warm Up
5 min cardio machine, add speed during 5 min.
perform 10 air squat each min.
then 2 sets of:
30 shoulder taps on push up plank
5+5 squat strech
10 banded good mornings (use green band or "moderate heavy" band)
10 single arm alt hand db squat cleans
5+5 single arm push press
then 2 sets with barbell
3 clean deadlift + 3 hang muscle cleans + 3 front squat+ 3 push jerks

Weightlifting&Strenght (add +2.5-5kg weight to each set, compared to last week)
Emom 5
3 power clean + 3 front squat + 3 push jerks @45-50% of 1rm c&j
rest 1 min
Emom 5
2 power clean + 2 front squat + 2 push jerks @moderate weight @60-65% of 1rm c&j
rest 1 min
Every min for 5 minutes
1 power clean + 1 front squat + 1 push jerk @heavy weight @75-80% of 1rm c&j
rest 1 min
Emom 5
3x 2+2+2 reps @mod weight and 2x3+3+3 reps @light weight

total time for workout is 23 minutes with 3x1 min rest periods.

Strenght
Build to heavy Single of Sumo Deadlift in 10 minutes. rest as needed bwn sets. NO FAILURES, GO BY FEEL.
TIME STARTS 5 MIN AFTER WEIGHTLIFTING PART.

Accessory Work
3-4 sets
Quality set of Butterfly/Kipping c2b or pull ups (dont go over 20 reps on your set, target is something like 8-15 unbroken.)
Quality set of HS WALK (GOAL 7.5-20M) OR 3-4 wall walks
IF YOU ARE BETTER WITH PULL UPS START WITH THE HS WORK AND THEN GO FOR PULL UPS
rest 90-120s bwn sets

Optional Extra
2-3 sets
10-12 bicep curls (scott style and one arm at the ti
10-12 barbell wrist curls @10/15lg barbell
rest 1 min bwn

Cool down
2-3 min light cardio
1+1 min wall pec / bicep strech
1-2 min russian baby streching

For time:
1 Round:
20 Air Squats
20 Butterfly Sit-ups
20 Push-ups
20 Back Extensions

Rest 1:00

2 Rounds:
15 Air Squats
15 Butterfly Sit-ups
15 Push-ups
15 Back Extensions

Rest 2:00

3 Rounds:
10 Air Squats
10 Butterfly Sit-ups
10 Push-ups
10 Back Extensions

Rest 1:00

4 Rounds:
5 Air Squats
5 Butterfly Sit-ups
5 Hand Release Push-ups
5 Back Extensions

Choose the right rep scheme, according to your max reps. Last set is always max reps, but you should be able to hit at least the marked number of reps. Comment how did it go and the number of reps on the final set.
Go back to day 5, if you couldn't finish it!

Open gym

10min AMRAP
15/12 cal row
10 rower over burpee

2min REST

10min AMRAP
60 double under
20 sit-up

Kotitreeni

AMRAP20
20 Burpee
20 Sit-ups
20 Jumping jack
20 Pistol squat

OHS 6x5

Teams of 3 complete:
20xx cal ski ⛷
20xx cal row 🚣🏼‍♀️
20xx cal bike 🚴
Swap every 50 cal ski until all machines are completed!
The xx is the year eg 2019 or 2021

🔶A
EMOM 12
Max cal row (back part of rower elevated with 20kg plate )
Max Clean & Jerk @60/40kg
Partner 1,2 are rowing , partner 3,4 are doing barbell. You must change EMOM style. After 6 mins pairs must change movement!

3 Mins REST

🔶B
Amrap 12 mins
12 Partner thruster @60/40kg ( one barbell)
12 syncro T2b
Partner 1&2 start with thruster, partner 3&4 with T2b. Each pair must complete the 12 reps before change.

3 mins REST

🔶C
In 12 mins complete :
31 syncro USA swing@24/16kg - forearm plank hold
31 syncro Kipping pull up - partner Hs hold
31 syncro burpees for the whole team
Remaining time : max reps of “Curtis P” @60/40kg and double under for the whole team, accumulate reps in any order, but only one person can do barbell and one the DU at the same time!
*Curtis P= Power Clean + Front rack lunge left & right + push press

3 mins REST

🔶For time :
2022 air squat - ( total reps of A+B+last part of C)
Only one person of the team works at a time !

🥂🍾Happy New Year 🍾🥂

Superset
Supinated Pendlay Row: 3 x 6.
Rest 10s
Suitcase Bent Over Row: 3 x 12/Side
- use DB or Kb
Rest 10s.
Ring Rows: 3 x 25
Rest 3:00.

5 rounds for time
12+12 one arm DB deadlift 22,5/15
9+9 one arm DB hang power clean
6+6 one arm DB shoulder to overhead
300m run

1-3 : 3 Reps For time
4-6 : 5 Reps For time