7x2

-Nousulla, jätä varoja.

BEC 48

50/40 Cal Any Machine
1:00 Plank Hold
1:00 Wall Sit
1:00 Arc Hold
50/40 Cal Any Machine
0:30 Hanging L-Sit Hold
0:30 Handstand Hold
0:30 Ring Support Hold

12 Days of Christmas with a Partner
*1 Synchro Burpee
2 Double KB Squats
3 Strict Knee Raises
4 Total KB Renegade Rows
5 Deadlifts @60/40kg
6 Box Jump / Step Ups
7 Sit-Ups
*8 Wall Balls Over the Rack
*9 Synchro Shoulder Taps (Handstand or Plank)
10m Plate Pinch Farmer Walk @tough
11 Row Cals
*12 Synchro Walking Lunges

*These movements both partners are working at the same time. Other movements one person works.
Both partners do the full amount of reps listed above. So the KB squats for example first one partner does 2, then the other does 2.

Flow: 1 Burpee, 2 squats + 1 burpee, 3 Knee raises + 2 squats + 1 burpee and so on.

Timecap: 35 mins

handstand practice
*
gymnastics holds 5x 20s on / 40s off

1) hs hold
2) hollow
3) chin over bar
4) plank

4x 2min ON/2min OFF

A) 20/15 Cal. Row
+ Max reps Wall Walks

B) AMRAP of
4 Weighted Box Step Ups
8 KB Swings
12 Air Squats

C) 20/15 Cal. Ski
+ Max reps Toes-to-bar

D) 12x8m Shuttle Run
+ Max Cal. Bike

For Max Load:
1 Deadlift

1 Clean

1 Hang Clean

1 Jerk

*Score = Heaviest Load

6 SETS
1 Hang Squat Snatch
+
1 Snatch

-Rest As Needed b/t Sets-
- Start Light-Moderate and build to Moderate-Heavy.

3-4 heavy sets of
8 Benchpress
4-8 Strict Chinups (weighted if possible)
8 Weighted Box Step-Ups

5-5-5
Floor Press

• Start Light and build to Moderate.
• Strength work after conditioning for today!

Metcon:
AMRAP 4
21 hang power clean 40/30
21 S2OH 40/30
21 KBS 24/16

rest 2:00

AMRAP 4
15 hang squat clean 40/30
15 S2OH 40/30
15 KBS 24/16

rest 2:00

AMRAP 4
9 hang power clean 40/30
9 hang squat clean 40/30
9 S2OH 40/30
9 KBS 24/16