2 Rounds @ 3 RIR
8-12 Incline DB curls
10-15 Inverted skull crushers
8-12/side DB External rotations

work in the 1 – 3 RIR (1 to 3 Reps In Reserve) range to ensure the sets are hard enough to be challenging and for you to make progress.

DB Cycling – Medley

12-10-8-6-4 of each:
Single-arm DB split snatches, alternating
Single-arm DB overhead squats (reps/side)
Single-arm DB Hang (squat) snatches, alternating

Rest as needed b/t all movements/sets

Flow. Aim to increase weight each round. Start at a weight that allows you to complete the set unbroken while being able to focus on form (not just surviving). Your primary goal is to improve your movement quality on these so stick with weights that still allow you to move well as you build up..

Intent. Improve your DB cycling efficiency. Challenge yourself, but don’t go so heavy that your form starts to go (wide landings, press-outs, loss of balance etc)

3 kierrosta
Askelkyykyt etujalka korotettuna step-laudalla jalka kerrallaan 6-8 toistoa
2 kierrosta
Yhden jalan maastaveto tangolla 6-8/jalka

50-40-30-20-10
-Push ups
-Air squats
TC 15min

EMOM 24min
1) Bike 10-12cal
2) Air squat 10-12
3) Box step up 12-12
4) Lunges 12-14
5) 10-15 sit up
6) rest

Maastaveto
3x5x65%

For time

Run 2 miles

Rest 2 minutes

• 20 squat cleans
• 20 box jumps
• 20 overhead walking lunges with a plate
• 20 box jumps
• 20 squat cleans

Rest 2 minutes

Run 2 miles

If you've got a 20-lb vest or body armor, wear it.
- ♀ 95-lb barbell, 20-inch box, 25-lb plate
- ♂ 135-lb barbell, 24-inch box, 45-lb plate

Happy New Year's Eve! Today’s workout is a Hero. If you have completed this workout in the past, look at your previous score to help navigate today’s attempt. Before the start of this workout, take a brief moment to remember why you are doing it — everybody has their own reasons. As always with a Hero workout, this is going to be a grind. Choose movement variations and loadings that allow you to keep moving.

For time

• 200/250-meter row
• Max-reps strict handstand push-ups

Rest 90 seconds

• 200/250-meter row
• Max-reps strict ring dips

Rest 90 seconds

Power Clean

A) E2MOM Till Days Heavy:

• 3RM Power Clean (DnG)

B) E3MOM X3

• 8 Squat Clean (TnG) *Keskity toistojen laatuun. Ei super raskas, iso volyymi.

Front Squat

• 4x4

*RIR 1-2
*Rest 3min between

Metcon

3 Sets Of:

90s AMRAP:

• 14 Cal Echo
• AMRAP: DB Box Step Up (2x35lbs)

rest 90s

90s AMRAP:

• 20m DB OH Walking Lunge
• AMRAP: Echo Bike

rest 90s

Accessories

4 Rounds For Quality:

• 10/10 KB Leg Raise (boksin päältä)
• 10-15 Slider Hamstring Curl
• 15/15 Weighted Calf Raise

3 rounds

12 alt. db snatch
12 burpee
12 alt. db clean&jerk