WARMUP:
Lower body accessories

SET A | 3-4 rounds:
10 back rack reverse lunge
8+8 1-leg deficit hip thrust
8+8 split stance banded rotation

AMRAP12:
15/12 cal ski/row
10 sumo DKB deadlift
20 mountain climber
10 jump squat to plate

For time

• 4 rope climbs to 15 feet
• 40 GHD sit-ups
• 100-meter dumbbell farmers carry

♀ 35-lb dumbbells
♂ 50-lb dumbbells

AF WEEK 49, Day 1

ACCESSORY:
2-3 rounds, go by feel and rest as needed

1) 10 single arm Gorilla Row + 20m Suitcase Carry (L+R)
2) 10 Standing KB Press + 20m Overhead Walk (L+R)
3) 10 Box Pike-Up + 10-20sec Hollow Rock

Deadlift + Clean + Hang clean + Jerk

Build to heavy complex of 1+1+1+1

– Build up to a daily heavy on the complex. This is one unbroken set.

2 Rounds
8 Box step overs
8 Burpees
8 Scapular pull-ups
8 Handstand shoulder shrugs
+
2 Rounds
4 Strict pull-ups (or rope pull-ups)
2 Handstand wall walks to a plate
+
Build to workout weight for DB movements
* Practice a few sets/reps of rope climbs, shuttle run turns and wall walks between sets
+
@ workout weight
8/6 (cal) SkiErg
6 DB box step overs
4 Single-arm DB devil’s presses
– Rest 0:30 –
5 Shuttle runs
3 Wall walks
1 Rope climb
* 1 shuttle run = 7.62m out + 7.62m back.

12 Days of Christmas Bodyweight Workout

• 1 wall walk
• 2 candlestick rocks, 1 wall walk
• 3 burpees, 2 candlestick rocks, 1 wall walk
• 4 push-ups, 3 burpees, 2 candlestick rocks, 1 wall walk
• 5 walking lunges, 4 push-ups, 3 burpees, 2 candlestick rocks, 1 wall walk
• 6 air squats, 5 walking lunges, 4 push-ups, 3 burpees, 2 candlestick rocks, 1 wall walk
• 7 sit-ups, 6 air squats, 5 walking lunges, 4 push-ups, 3 burpees, 2 candlestick rocks, 1 wall walk
• 8 jumping squats, 7 sit-ups, 6 air squats, 5 walking lunges, 4 push-ups, 3 burpees, 2 candlestick rocks, 1 wall walk
• 9 jumping lunges, 8 jumping squats, 7 sit-ups, 6 air squats, 5 walking lunges, 4 push-ups, 3 burpees, 2 candlestick rocks, 1 wall walk
• 10 broad jumps, 9 jumping lunges, 8 jumping squats, 7 sit-ups, 6 air squats, 5 walking lunges, 4 push-ups, 3 burpees, 2 candlestick rocks, 1 wall walk
• 11 handstand push-ups, 10 broad jumps, 9 jumping lunges, 8 jumping squats, 7 sit-ups, 6 air squats, 5 walking lunges, 4 push-ups, 3 burpees, 2 candlestick rocks, 1 wall walk
• 12 single-leg squats, 11 handstand push-ups, 10 broad jumps, 9 jumping lunges, 8 jumping squats, 7 sit-ups, 6 air squats, 5 walking lunges, 4 push-ups, 3 burpees, 2 candlestick rocks, 1 wall walk

Barbell prep

2 Sets @ increase load each set (start w/ empty barbell)
3 Clean pulls
3 Hang power cleans
3 Strict presses
3 Front squats
3 Push presses
3 Thrusters

LÄMMITTELY
2 kierrosta, n. 1min/liike
1. Hyvää huomenta tangolla
2. Roikkuen lapavedot
3. Yhden jalan lantionnosto vuorojaloin
4. Päinmakuulla rintarangan kierto käden nostolla
5. Rullaus selälle + eteentaivutus jalat auki

VOIMA
4 x 6/jalka bulg.askelkyykky

CIRCUIT
3 x 40s./20s.
1. Hiihto
2. Tarjoilijakävely
3. Lp tempaus
4. Lantionnosto + polven koukistus pallolla
5. Russian twist

Warm Up
3x30 sec easy/20 sec moderate/10s fast air bike (total 3 minutes)
band pulls + banded hip activation
3x3-5 burpee box jumps(sharp ones) during rest time (2-3 mins do some core activations )
then do barbell prep as needed before starting weightlifting session

Weightlifting
power clean+ tempo clean + push press + split jerk (pause on catch)
3x1+1+1+1@35-50%
tempo clean + squat clean + split jerk
3x1+1+2reps @60-75%
squat clean + split jerk
8x1+1@80%, go new set every 1.5 min

Strenght
4x sledge push 15-20m@moderate + hs walk x 10-20 meters/wall walks x 3-5 reps
rest 2-3 min bwn sets

Metcon
3 sets
3-4 min emom / 1 min rest
3 hang power clean
3 front squat
3 push jerk
use about 55-65% of 1rm power clean&jerks

10 rounds for time with partner: (full round then change)

7 cal bike erg
7 hang squats cleans
6 burpee box jumps

...straight into

10 rounds for time with partner: (full round then change)

7 cal row
7 pull ups
6 du's

*TIMECAP 35min