WEIGHTLIFTING

2-position Hang Squat Snatch (below/above the knee). Every 60-90sec for 9 set

Add loading after 3 sets.

1-3 @RPE 3
4-6 @RPE 4
7-9 @RPE 4-5

WEIGHTLIFTING

Power Clean + Squat Clean + Jerk. Every 60-90sec for 9 set

Add loading after 3 sets.

1-3 @RPE 3
4-6 @RPE 4
7-9 @RPE 4-5

Jan 31 Kettle Bell swings
Feb 28 Wall Balls
Mar 31 Pull Ups
Apr 30 Weighted Sit Up
May 31 Overhead Squats
Jun 30 Back Extentions
Jul 31 Push Press
Aug 31 Box Jumps
Sep 30 Push Ups
Oct 31 Burpees
Nov 30 Double Unders
Dec 31 Air Squats

365 reps for the New Year!

1. Bar muscle up (scale to C2B / Pull ups)
2. HSPU
3. T2B
4. Pistols
5. Hang power cleans 50/35
6. Wall balls 9/6
7. Burpees
8. Front Squats 50/35
9. Stoh @50/35
10. Box jumps
11. C2B
12. Thrusters

Add one movement each round. Workout ends when 12 Thrusters are done. Enjoy ;)

Seven rounds for time of:

24/16kg Kettlebell swing, 15 reps
42,5/30kg Power clean, 15 reps
15 Box jumps, 24"/20" box

last time year ago

-HSPU/HS Walk n 20min

-Kipping pull up/butterfly/mu n 20min

3 rds for time

15 T2B
20 cal Row/Ski (ladies 16 cals)
25 Wall ball shots

TC: 13 min

Skillday

Work on your weaknesses for 20-30min.

---

3-5 rounds for quality, rest as needed, scale if needed. Check the videos.

1) 5+5 KB Windmill
2) 5-10 Arch to L-Sit
3) 1-3 Skin the Cat (can you do it hanging from a bar?)
4) 6+6 Single Arm OHS (KB/DB)
5) 20m Walking Lunge (anyhow, crossloaded, overhead, Farmers Carry…)
6) 20-40 kcal Airbike/Row/Run/Ski

Gymnastics strength. Don't rush. Focus on super quality and controlled movement

15 min for quality
10 strict toes to bar/k2b/knee raises
15 hollow rock
10 ring row or strict pull up
15 ring push ups (or regular)

Then 3 rounds, max reps in one minute
1) row cal
2) double unders
3) plate overhead lunges 20/15 kg
4) KB swing 24/16 kg
5) box jump

Yes there is no rest. Just deal with it. And maybe don't hit all out on the first rounds

HS hold:
-free hs hold parallettes
-free hs hold
-seinää vasten
-sivuttain seinää vasten
-levyt käsien tukena
-kaverin kanssa spotaten

Kerää 5 settiä ~50% testiviikon ajasta. Käytä tähän max 15 min.