5 rounds for time
400 m row
100 du
10 burpee

3 km run
6 km row
9 km bike
1 km walk
Post time

2 rounds:
5+5 KB thruster
10m Lizard walk
2 Rounds:
5+5 KB windmill
10m Pig walk

---

2 Rounds of ankle flow

A.
3' DU
Cercare di fare almeno 2' unbroken

3 rnd

5 kb Arm Suitcase Deadlift & Hold (dx)

stacco con una kb

20 rotation L-seated + plates

Rest 1'

5 kb Arm Suitcase Deadlift & Hold (sx)

20 ghd+MB

B.

EMOM ogni 90" per 12' (8 set) di:

Deadlift x 3
partire con 60% @1rm e incrementare il carico ognio set

C.

For time:
1500mt row
50 DL 100/80kg (eventualmente scalare il carico)
50 Cal. bike
50 Dmb Box Step-Over 22.5/15kg
1500mt row

D.
Recupero
10' Assault Bike

E.
3rnd
lateral Plank x 45" per lato
rest 30"
GHD Plank x 30-45"
rest 30"
Db Bicep Curl x 8 rep

For time

• 6 clean and jerks (♀ 95 lb, ♂ 135 lb)
• 12 strict handstand push-ups
• 60 double unders
• 14/18-calorie row

Intermediate option

Every minute on the minute for 20 minutes

• 6 clean and jerks
• 6 handstand push-ups
• 30 double-unders
• 9/12-calorie row

♀ 65-lb barbell
♂ 95-lb barbell

Beginner option

Every minute on the minute for 20 minutes

• 6 clean and jerks
• 6 push-ups from the knees
• 30 single-unders
• 6/9-calorie row

♀ 35-lb barbell
♂ 45-lb barbell

Coaching Cues

-Kippi
-Kippi varpaat tankoon
-thruster-tekniikka

A.
3’ DU
PVC+Mobility

Poi
5 round​
4-6 s. Pull-up
30” L-sit
10 hoverhead squat elastico​
30” wall sit squat hold + kb

B

6 set​ ​ ​ 6 Over head squat pausa 3’’ in accosciata profonda​ ​ 65% + 2 dl dai blocchi ( dischi da 20) 85 %​ rest 2’

C
C1
Karen

C2
2 RDS
15 Cal Row
15 Cal Skierg
30 Duoble Unders​
Rest 90”

D.
5 rnd
500mt Row
10 thruster
25 GHD +MB
5 BMU/8 C2B

Alkulämmittely ja mobility

Suunnitellaan yhdessä treeni suosikkiliikkeistä

Loppuvenyttelyt

Mukavaa joulua!

EMOM x8
1) 7 Medball Clean + 7 TTB
2) Ski 45sec (or other machine)
RPE 3, nice little sweat

Alkulämmittely ja mobility

Leuka OTM

4min amrap
100m kone
6 punnerrusta
2min tauko
4min amrap
10 burpee
6 t2b

Loppuvenyttelyt