Warm up(10)
3rds
20 heels to rear
10 side lunge
20 walking front kicks
10 pik n grass

COR/ISO(30)
5 giant sets
10 leg raises
10 alternating db sh press(3 sec hold at the top)
10 straight leg deadlift
10 floor bridge tricep extension
10 slow bicycles(2 second count each side)
complete all movements back to back, rest as needed after each round

Finisher
15 cauldron per side(stir the pot)
1:00 cobra stretch

”12 days of Christmas”

Aikaa vastaan, lisäten yhden uuden liikkeen per kierros.

1 Box jump (korkea boksi)
2 Thruster (42,5/30kg)
3 Burpee over bar
4 Power snatches (42,5/30kg)
5 Pull ups
6 Power clean & jerk (42,5/30kg)
7 Push ups
8 Front squat (42,5/30kg)
9 Cal row
10 Sit ups
11 Burpees
12 Cal Bike

*Ensimmäisellä kierroksella on 1 boksihyppy, toisella 2 thrusteria ja 1 boksihyppy, kolmannella 3 burpeeta yli tangon, 2 thrusteria ja 1 boksihyppy. Viimeisellä 12 kierroksella tehdään kaikki liikkeet alhaalta ylös.

KOTIVERSIO:

Aikaa vastaan, lisäten yhden uuden liikkeen per kierros.

1 Käsilläseisontapunnerrus (hspu)
2 Pistoolikyykky
3 Linkkari (V up)
4 Kyykkyhyppy
5 Selkäkeinu (arch rock)
6 Vatsakeinu (hollow rock)
7 Punnerrus
8 Askelkyykky
9 Kehonpainokyykky
10 Istumaannousu
11 Burpee
12 Askelkyykkyhyppy

In American culture Sunday is a day of rest.
Enjoy the day! Do something that you enjoy or adds value to your life.
The performance triad includes rest.
Sleep well, Eat well, hydrate. Mentally re-focus for the week ahead.

Use today to cheer and comment on your peers' logged results for the week!

You could do one strength session if you need to catch up in your lifting program, but come prepared to work hard on Monday!

3 rounds:
30m Double DB Walking Lunges 2x15/10kg
10 Pull-ups
30m Dual KB Front Rack Carry (heavy)
Rest 1-2min btw rounds

Wod

EMOM 20
1 min : Power Clean + Hang Squat Clean + Jerk. 60-75% of Jerk.
2 min : 12/9 Calories Row

Warm up
Tabata bike or row

Core strength
Every 3:00 x 5
30 bicycle crunches
20 dead bug
15 sit ups

WOD
80 calorie row
*E2MOM 5 wallballs

Or
60 cal bike
*E2MOM 5 KBS

EMOM 30
1. 10-12 DB squat
2. 8-12 Burpee
3. 10-12 DB snatch
4.-5. 300m run

A,
For distance:
Sandbag Bear Hug Carry, 70/40kg: 1x 9 mins

Every 1 min complete:
3 Ground to Over Shoulder + 9 Air Squats before continuing

B,
Teams of 2 - 2 rounds for time of:
20 Back Squats, 102/70kg
Row, 1000 m
30 Push Press, 70/47kg
Row, 1000 m
20 Ring Muscle-ups

Complete in teams of 2. Athletes work together to complete the work but one person works at a time. Split the reps any way you like.

Goal: Sub 30 min

C,
For quality:
3x 10 L/10 R Single Leg Reverse Hypers, pick load
3x 10 Banded Pull Throughs
Arms Overhead Split Lunge Hold, 3x 30 secs

15 min AMRAP
2+2 Turkish getups
40 m One-KB OH carry
5 Manmakers
40 m Two-DB Farmer’s carry
10 MB over shoulder
40 m MB bear hug carry

Rest day