• 3-3-3 of:
BB Jerk
3RM
90% 3RM 3-3 reps

10 minutes:

• even minutes: wall balls
• odd minutes: wall climbs

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Chin Ups 5-7 reps
One-Arm KB Sots Press Dx (light weight) 8-10 reps
One-Arm KB Sots Press Sx (light weight) 8-10 reps
Two-Arm KB Goblet Squats (light weight) 10 reps
ABMat Sit Ups 15 reps

For time
buy in 10000m
100 x DL 100kg

TC 22

Castron veli joka koeajaa nämä Open lajit, oli tehnyt tämän Daven Ranchilla 20 minuutissa.

2 mins/ 1 min x 8 rounds
Pull ups - 6 reps
Push ups - 6 reps
KB Goblet Squats - 6 reps

*record completed rounds, start next round from where you finished last

Palaamme sali harjoitteluun 27.12.2021 maanantaina.

Hyvää ja rauhallista joulua kaikille <3

2x4 AMRAP

4 AMRAP
13 box jump
13 KB swing
3min rest
4 AMRAP
13 Squat
13 DB shoulder press

EMOM 10
1 min : 3 x back squat 70-75%
1 min : 1 x front squat, same weight

50 abmat situps

140 min
Warm up for 30 min
1.Gymnastics
A. EMOM9
1) 8 HSPU
2) 5 CTB + 5 air squat
3) 10 TTB

2.Weightlifting
A. Snatch + Low hang snatch
- Heavy 1+2 for the day

B. Slow snatch pull
- 4 x 3 @ 90-110% of A)
4 x 3 x 50 kg

3.Conditioning
A. HS Walk practice
- 3 sets of Wall facing shoulder taps
- Weight shift practice w/ wall

B. Every 5 minutes for 20 minutes:
300 m Row
7 Burpee chest to bar
5-8 m HS Walk - 5 5 5 5 m
Times: 3.47, 3.44, 3.42, 3.38

4.Accessory
A. 3 sets @ easy pace:
10 Ring face pulls
6-10 Deficit push ups - 8 8 8
5+5/side Quadruped hip CARs