Deadlift

1x3 @80-85%
+
8x3 @70% (E90SEC)

*lainattu training planista

Strict Press

A) Build to Heavy 5RM

B) 2x6 @90% from 5RM

C) 1x Max Reps @85% from 5RM

Metcon

4 Rounds For Time:

• 80 DU
• 20 T2B
• 15 Hspu
• 5 Clean (power or squat) @70kg

LÄMMITTELY
2 x 40s./20s.
1. Eteentaivutus + kierrot
2. Pystypunnerrus seinällä
3. Rullan kanssa käsien työntö ylös
4. Kepin vienti niskan taakse + kyykky
5. Skorpioni

VOIMA
3 x 12 Takakyykky
3 x 12 Pystypunnerrus

CIRCUIT
2 x 30s./15s.
1. Köydet
2. Stepperille/boksille nousu
3. Assault bike
4. Vuorikiipeilijä

24 sumo squat 28kg
23 burbee
22 kb swing 28kg
21 back squat 50kg
20 box step
19 z-press
18 sit up
17 back extension
16 walk lunge reverse 28kg
15 chin up
14 kb snatch 28kg
13 sumo squat jumps
12 back squat 60kg
11 push up
10 kb clean 28kg
9 burbee
8 front squat
7 z-press
6 kb snatch 28kg
5 burbee
4 back squat 70kg
3 hand to toes sit up
2 chin up
1 burbee

Merry christmas:)

EMOM 20
1. Row 18/14kcal
2. Db Snatch 18 / slamball 14
3. 15 BJO
4. rest

Min 1: 18/14cal Row
Min 2: 12 GHD Sit-ups / 15 Butterfly Sit-ups
Min 3: 4 Deadlifts
Min 4: Rest
- Build to heavy 4 rep Deadlift. Start @70-75% of 1RM

2 or 3 rds for quality
(Be more effective rather than scale up the reps)

20-30 russian twist
10-20 cross V-ups /side
30-60s side blank hold /side

Move to correct position the items left in incorrect position by others.

Result is number of items moved.

Deadlift on a plate 3x12 reps

7 Toes-To-Bar
7 Pushups

For max calories:
3 minutes of Assault Bike

This is a short, simple and brutal test. Give this everything you have and we promise you won’t need more than these three minutes to feel as if you have done a lot of training today.