Rest Day!
Enjoy the final day of the year! 🥂🍾 Spend it with good company and your loved ones! ❤️
Go into the 2025 with a BIG BANG! 💥

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

tai

kevyt tekniikkatreeni

Vapaa valinnaiset lämmöt

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SNATCH eyes closed
5x2@kevyt pal 2min

--

NINJA SNATCH
5x2@kevyt pal 2min

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BOX JUMP Straight Leg
5x6 pal 2min

EMOM5

3 TnG power clean
x kevyt, kiva terävä

10 min of
10 cal row
5 z press each side
10 walking lunges
3 box jumps

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Jerk balance
5x every 3 min
5 reps
- leave 2 reps in rez
-take a video of last set and sent it to minna

3 sets of
5 TnG power clean
x1 vajaa, new set every 3min

3 rounds for time of

• 20 Turkish get-ups
• Run 400 meters

♀ 25-lb DBs ♂ 35-lb DBs

10-8-8-6-4

Go every 3:00

Metcon (time)

With partner, 3 rounds for time of:
15m Sprint
250/200m row
6+6 1-Arm DB thrusters 15/10kg
15m Sprint
*You go, I go.

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Kerro mitä painoa käytit ja miltä harjoitus tuntui? 😊

EMOM 52

♥️ burpee
♦️ box
♣️ wall ball
♠️ bike

Total 104 reps each movement

A,
Every 5 mins for 15 mins do:
8 Front Squats, 61/43kg
16 Box Jumps, 60/50cm
24/20 echo Bike Calories
16 Burpees
8 Push Press, 61/43kg

Goal is to have a sustained effort throughout and finish each round in a similar time.

B,
For distance:
Monostructural Cardio: 1x 25 mins
Post Recovery:
Bike, Row, or Ride at a Recovery pace till the clock hits 25 min