120 min

1.Skill
A. Jacked gymnastics workout from 25.10.2017 / ring MU practice
- 2 x 5 small swings
- 2 x 5 full swings
- 3 x 1 ring swing + hips to rings
- 5 x 1 ring MU

2.SPP (Conditioning)

A. For time
9 – 7 – 5 – 3 Squat snatch @ 60/40kg /135/95lbs) > 35 kg
9 – 7 – 5 – 3 Ring muscle up > turn w/ purple band
Time cap. 12 minutes
Result: cap + 5 reps

REST 10 minutes

B. 3 Rounds for time
30/20 cal Assault bike
20 GHD sit up > v-up
10m Handstand walk > 30 sec HS hold ntw
Time cap. 15 minutes
Result: 11.32

3.Cool down
A. 5 minutes light easy jog/walk with nose breathing
B. Lunge Flow

TEMPO BACK SQUAT (32X1)
5 x 4

Heavier than or same as last week. Should be challenging for the last couple of reps on each set but never a grind. Use spotters if you’re not 110% sure of your reps.

Post loads to comments.
Exposure 5 of 8

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For Time:
20-16-12-8-4
Hang Squat Cleans 40/30kg
Reverse Lunges 40/30kg
Push Presses 40/30kg

Post time and Rx to comments.

5x

30 wallball
20 bar over burbee
20 t2b
10 hang power clean 165/115 lbs ( scale to 135/95 if needed)

Rest 4 min btw rds. TIME CAP for each rd is 5min.

12 Days of christmas
The workout will be performed round by round. First do one rep of the first movement, then do one round of first movement + two reps of second movement. Then do one of first, two of second, three of third etc...
1 Muscle up (bar or rings)
2 Strict HSPU
3 Deadlifts 100/65
4 Front squats 70/55
5 Clusters 60/40
6 Pistols
7 Burpee box jumps
8 Squat cleans 60/40
9 Cal row
10 Squat snatch 50/35
11 Cal bike
12 Stoh 50/35

EMOM 20 min
8 Thrusters 30/20 kg + 5-8 burpees

Partner WOD for time::
100 Kettlebell Swings 24/16
500m row
100 Barbell Thrusters 20/15kg
500m row
100 Pull-Ups
500m row
100 Barbell Thrusters
500m row
100 KETTLEBELL swings

Partner WOD
A:10min amrap
7 Burpees
7 wall balls
7 Push ups
*alternate exercises
1min rest
10min amrap:
7 cal row
7 pull ups
7 kb swing 24/16
*alternate exercises

A: E3M for 15min
Build up to heavy 1 rep C&J in 5 sets
B: 10min amrap
9 Deadlifts 100/70kg
12 Box Jumps
200 Meter Row

A: Partner WOD
1000m row
10 DB burpee step ups
15 Strict pull ups
50 KB swing 24/16
When done
1000m row
10 DB burpee step ups
15 strict pull ups
50 Push Press 35/25kg
Both partners do all the reps with one line of equipment.

1x5 @50%
1x3 @60%
1x2 @70%
1x1 @75%
1x AMAP @80%

LASKE UUSI HARJOITUSMAKSIMI = (Suoritetut toistot - aallon standardi) x 1,25kg + tällä viikolla käytetty harjoitusmaksimi.
Huomatkaa: erotus Suoritetut toistot - standardi on maksimissaan 8 toistoa!