150 min
Warm up for 20 min

1.Gymnastics
A. HS Walk practice for 15 min
- 30 m

B. BMU practice for 20 min
- HTB 3 x 1
- BMU 1 3 3 3 4

C. BMU speed:
Every 2 minutes for 4 rounds:
20 s. ME Bar muscle ups
- 4 4 4 4 reps
- Total of 30 BMU

2.Weightlifting
A. Power snatch
- Build to heavy set of 5 touch and go

B. Every minute on the minute for 7 minutes:
5 Power snatches @ 80% of A)
- 35 kg

3.Strength
A. Back squat
- 6 x 2 @ Same weight as last week
- Rest 2-3 min
6 x 2 x 80 kg

4.Conditioning - not done

5.Accessory - not done

" 12 days of christmas "

1x Pull up
2x Thruster
3x HSPU
4x WBS
5x Box Jump
6x Front Squat
7x KBS
8x Burpee
9x Deadlift
10x TTB
11x Shuttle Run
12x Cal / AB Row

RX : BB : 60/45 ; KB 32/24
SC1: BB : 45/30 ; KB 24/16
SC2: BB : 30/20 ; 16/12

Huoltaa + 60 min kävely lenkki

AM: 90 min
1.Aerobic work for 85 min
A. 4 rounds of:
5 min run
5 min row
5 min bike
5 min ski
HR 128/142
B. Mobility for 5 min

PM: 110 min
Warm up for 15 min + 30 m HSW
1.Gymnastics
A. Butterfly chest to bar practice for 25 min
- Box drills 2 x 10 reps
- Singles 9 x 1 reps
- CTB + kip swing 6 x 3 + 3 reps

B. Butterfly pull ups for 10 min
- 10 9 9 7 = 35 reps

2.Conditioning
A. Every minute on the minute for 10 minutes:
Even: 12 Cal Row
Odd: 8-10 UB Toes to bar > 12 12 12 12 12

3.HSPU Strength
A. 3 sets:
ME Deficit kipping HSPU (mahd hidas eksentrinen, pieni deficit)
- 10 kg Rogue plates -7 6 5 reps
Rest 15 s.
6-10 DB Z-press (Heavy) - 20 lbs x 6, 15 lbs x 10, 15 lbs x 9
Rest 2 min

4.Sled sprints - not done

Weighted Pushups 6-6-6 reps, then max reps without weight.

Monday
Strength: 20 mins to perform
Pull up programme week 4 (add a rep to each set)
A 3rm strict press
A 2rm push press/jerk
A 1rm split jerk

Wod: 7 min ascending ladder
2-4-6-8-10 etc
Thrusters@40/30
BOB

Strength: pull up programme we will be adding a rep to each set so if my max was 10 week 1 was 5-5-5 this week will be 6-6-6. On STOH aim to progress weight as you move to the next movement.

Wod: don’t start off to fast , aim to maintain a fast pace , rather then start off fast and finish slow. Maintain around 75-85% of your max effort

21 Thruster (40kg)
9 Ring MU
15 Thruster
15 C2B
9 Thruster
21 Pull up

5 Rounds, On the 5:00:
20/14 Calorie Row
20 x 10 Meter Shuttle Sprints
20/14 Calorie Bike

WARM-UP

A) 2 Rounds of:

200m Row
– Rest 30 Seconds
200m Run
– Rest 30 Seconds

B) 20-16-12-8:

Abmat Sit-Up

10-8-6-4:

Front Squat, with an empty bar

STRENGTH

Back Squat

6 sets x 3 reps

STRENGTH TIP

Build over the first four sets. The fourth set should be tough but submaximal, leaving one good reps in the tank. The fifth/sixth set is 10% lighter than the fourth. This is the second week of 3s, track your progress.

WORKOUT

10 Rounds For Time:

5 Thrusters*
5 Toes-to-Bar
5 Burpees

AX:45#/35#
RX:75#/55#.
RX+:95#/65#

WORKOUT TIP

AX – for masters athletes or novice athletes that want to move and have fun.

RX – most athletes that have training experience and want a little push!

RX+ – competitive athletes that want a little more dose of the good stuff.

All movements should be unbroken! Scale load as needed.

Partner wod:

1000m row -> Patner hold Kb OH 12km

2rounds:
30m Tandem Lunges Walk
8 BOB Syncro
60m plates

1rounds:
50 synchro sit up ball
50 synchro Pull up band
1min synchro hold sit wall plate 20kg
1min synchro hold pull bar
60 jump over partner plank

1000m run