Parin kanssa:
3 Burpee
12 Käsipainotempaus
15 Askellus boksin yli

Partner WOD:
100 Calorie Row
80 Wall Balls
60 Burpee to Bar
40 Box Jump Over
20 1-arm Devil Press

”One partner works at a time. Split reps evenly.”

For Total Load:
5 Sets of 2

Training plan for December

1. Chest, back, shoulders, biceps
2. Legs, core
3. Running / aerobic work
4. Back, shoulders, biceps + yoga
5. Legs, core OR crossfit (6. Optional running)

Total workouts of the week 9-10 hours and 5 workouts
- 3-4 weeks on : 1 week off
- 6-7 hours and 4 workouts for deload
- crossfit, upper body, lower body, aerobic work

1.Monday
120 min
Chest, back, shoulders, biceps
- Bench press
- Pull ups
- Incline DB press
- Single arm DB row
- Chest flyes/shoulder press machine
- Lat pull down narrow grip
- Push up + KB push press + ring row + v-ups
- Bicep curl Z-bar

2.Tuesday
120 min
Legs, core
- Back squat
- Hip thrust
- Leg press
- Bulgarian split squat, Smith/DB
- Hamstring curl
- Quad extension
- Abduction
- Ab machine
- Weighted sit ups

3.Wednesday
75-80 min
- Running or ergs
- EMOM7: abs

4.Friday
110 min
Back, shoulders, biceps + yoga
- Weighted chin up/pull up
- Shoulder press
- Cable row/barbell row/T-bar row
- Dips
- Straight arm lat pulldown + face pull
- Arnold press + lateral raise
- Bicep curl machine + bicep curl DB's/plate

5.Saturday
105 min
Legs, core
- Lunges
- Romanian deadlift/staggered stance deadlift/deadlift
- Bulgarian split squat (foot on plate)/cable kick
- Hamstring curl
- Quad extension
- Weighted back extension
- STTB
- Walking lunges + goblet squats + sit ups + DU

4 x 5 (70%)
1 x 3 (75%)
2 x 2 (80%)
1 x 1 (90%)

Percentage from 1RM

5 RFT
-5x ring dips
-5x KB overhead twist press per side
-10x sandbag backrack lunges

100 Bench press (60/40kg)
Every time you break, do 5 strict pull ups

EMOM 40
1) Row 15 cal
2) KB Swing 15
3) KB Front Rack Lunge 16 (8+8)
4) Rest
@ 24 kg KB

EMOM
40 seconds wrist rollers
40 seconds double KB deadlift

Deadlift

5 x 4 x 68% Dead Stop

5 x 4 x 73% TnG