AMRAP in 17 minutes
9 Overhead Squats @40/30kg
1 Legless Rope Climb
12 DB Floor Presses @2x22,5/15kg

140 min
Warm up for 20 min

1.BCTB
- Bfly x 40
- BCTB x 27 (singles)

2.Back squat
5x4 @ 77.5 kg
- Rest as needed

3.Conditioning
4 rounds for consistency:
10 Cal row
8 Power snatches
6 Overhead squats
- Bar @ 35 kg
- Rest 90 s between sets, consistency!
- Times: 2.31, 2.23, 2.20, 2.21

4.Accessory
A. Core: tabata V-ups/tuck ups

B. Accumulate 30+30 of Quadruped Shoulder CARs

C. Not done

D. Not done

EMOM 15'
1: 12 DB Snatch @22,5/15kg
2: 7 Burpee T2B
3: 200/150 m Row

Tähdet pienet tuikahtaa, meiltä huolet poistaa. Revontulet hulmuaa, valo meille loistaa. Tähdet maata katselee, loimu yötä valaisee, meille uuden riemun suo, joulun ihmisille tuo.

– Z.Topelius –

140 min
Warm up for 20 min

1.BCTB
- Bfly x 40
- BCTB x 27 (singles)

2.Back squat
5x4 @ 77.5 kg
- Rest as needed

3.Conditioning
4 rounds for consistency:
10 Cal row
8 Power snatches
6 Overhead squats
- Bar @ 35 kg
- Rest 90 s between sets, consistency!
- Times: 2.31, 2.23, 2.20, 2.21

4.Accessory
A. Accumulate 30+30 of Quadruped Shoulder CARs

B. Accumulate 15+15 Bear to bridge - not done

C. Accumulate 30+30 Quadruped Hip CARs - not done

4 kierrosta.

Jokainen kierros aikaa vastaan.
1) 20 cal soutu
2) 20 boxin "yli" hyppy
3) 20 maastaveto (oma kehonpaino)
4) 20 käsipainotempausta

Kierrosten välissä 2 min lepo.

BikeErg warm-up

5:00 @ 50-60%FTP20 (easy)
+
Each minute, progressively harder:
1:00 @ 60% FTP20
1:00 @ 70% FTP20
1:00 @ 80% FTP20
1:00 @ 90% FTP20
1:00 @ 100% FTP20
+
2 Rounds
0:30 @ 100+% FTP20 (moderate hard)
1:30 @ 70% FTP20 (moderate easy)
+
1:00 @ 50-60% FTP20 (easy)

AMRAP 5:
Buy-In: 50/35 Calorie Row
Into Max Rounds:
30 Double Unders
15 Front Squats 40/30kg

Rest 5 Minutes

AMRAP 5:
Buy-In: 40/30 Calorie Row
Into Max Rounds:
30 Double Unders
10 Front Squats 60/40kg

Rest 5 Minutes

AMRAP 5:
Buy-In: 30/25 Calorie Row
Into Max Rounds:
30 Double Unders
5 Front Squats 75/50kg

3' DU +PVC+MOBILITY

poi

3RND
10 Goblet Squat
8 Burpee
100m S. Run

A.
OGNI 3', PER 15' (5 set):
Clean + 2 Front Squats + Jerk

Sets 1-3 = 1 rep @ 70% of 1-RM Clean & Jerk
Sets 4-5 = 1 rep @ 80% of 1-RM Clean & Jerk

REST 5'

OGNI 2', PER 4' (4 set):
Clean & Jerk x 1 rep @ 87.5% of 1-RM Clean & Jerk

B.
For time:
Run 800mt
100 Push-Ups
50 C2B
25 Thrusters (50KG/35KG)

C.
3 RND
15 Power Snatch 35/25KG
15 GHD+MB
15 Power Clean 35/25KG
15 TTB

opzionale

D.
For Time
30 Ring Dip
20 BMU
60CAL ROW