With a continually running Clock:

Every 4min perform:

20 Front Squat 95/65lb
10 Burpee Box Jump Overs 24/20''
40 mountain climbers

*Score = slowest time

Pull ups
Do one strict pull up every 5 seconds for 2 minutes.
If this pace is too fast, do one every 10 seconds
as long as you have done 24 reps.

Hspu
7 sets of 3 reps negative deficit hspu.
Rest as needed.
Only negatives, do not kip up.

Cardio station!
Row for calories
Bike for calories
Ski for calories
Work 90 seconds
Rest 30 seconds
One rests.
4 sets. On person rests. 8 minutes.
8-9 minutes rest.
Amrap 8
25 Box jumps
15 Push presses 40/25
25 Wall balls
15 Push ups
Work as pairs. Two others in plank or hs hold.
17-18 rest
19-26 minutes
Complete Rowing fran
21-15-9
Thrusters
Pull ups
Row for calories

The Fuel Team would like to wish you a Merry Abs-mas & Happy New Rear :D

10mins Warm Up FOR TIME
(reps are total if not otherwise specified)
Hall Pass
15/ hamstring sweep
15/ toe touch
15 Beast Rock

50 forward lunges
50 Cossack lunges
50 scap Push Up
50 Scap Pull Up
50 front step
50 Shoulder taps
50 Good Mornings
50 BW SQ
50 Burpees (can be broken up)

6 stations, 4 ppl per station, 4 Sets at Each stations, 2 exercises per station

1. Box Up / TRX pike
2. KB Swing / Side Plank Hip Drops
3. Curve / V snap
4. Thruster / Hollow Rock
5. Alt Lat Lunge / Alt Plank kick through
6. Mini Band Jump SQ / Beast Torsion (band always below knee cap - keep on the whole time :)

45s ON : 15s Transition 4 X’s @ each station 30s to move to next station.

35 mins (24 mins working + 2.5 Transition + 5 mins explanation)

SURPRISE FINISHER ????

A: E3M for 15min
Deadlift, In 5 sets build up to heavy 2 reps, not your 2RM
B: Partner wod
7rounds each
5 Man Makers

A:5rft:
7 DB snatch RA
7 DB OHS RA
7 DB Snatch LA
7 DB OHS LA
7 Pull ups

EMOM as long as possible, cap 20 min.

5/4 cal row
4 burpee over rower
3 clean 50/35 kg

If you fail, rest 1 min and do 3's etc. Stop at 20 min mark. Lämmittelyssä tee ainakin yksi testikierros, sinulle tulisi jäädä vähintään 20 sekuntia lepoaikaa. Pudota tarvittaessa toistomääriä.

Kisaryhmän treenit

a) 12 min EMOM
1. oma heikkous (gymnastics)
2. oma heikkous (weightlifting)

b) 3 rounds for quality
5/5 turkish get up 24/16 kg
15-20 GHD sit ups
10 double KB deadlift

c) 30 min, 30 sec on 30 off
row for meters

Eli 30 sekuntia täysiä, 30 sekuntia lepoa. Käytä laitteesta löytyvää valmista 30/30 treeniä.

"

Part A – Interval Training 60seconds work/30 seconds rest

A1. 60 seconds wallballs
            30 seconds rest
A2. 60 Seconds Toes to Bar
            30 seconds rest
A3. 60 <a href='/journal/movements/1175'>Push Ups</a>
            30 seconds rest

Repeat 3 times (13.5min)

2 min Rest

15 Min AMRAP
-400m Run
-30 American KB Swings (24/20)
-20 sit ups
- 10 goblet squats (20/16)

Equipment: wallballs, kb

Interval Training 45/15

Set A.

A1. - 45 sec of wall balls 20/14
15 seconds rest
A2. - 45 seconds of toes to bar
15 seconds rest
A3. – 45 seconds of OHS static hold (with stick)
15 seconds rest
A4. – 45 seconds of KB swings (24/20)
15 seconds rest

Repeat 4 Times

2 min rest

Set B

B1. – 45 seconds of alternating lunges
15 seconds of rest
B2. – 45 seconds of running
15 seconds of rest (10m = 1 rep)
B3. - 45 seconds of side plank (alternate each round)
15 seconds of rest
B4. – 45 seconds of manmakers 15/12.5 (each)
15 seconds rest

Repeat 4 Times

Equipment: Wallballs, stick, pair of dumbells, kb

Score is combined reps (5 sec hold for OHS = 1 rep)