Optional accessory work:

3 rounds of:

8+8 KB front rack reverse lunges
8+8 1-leg KB deadlifts

*Use heavy KB´s

Deadlift 5x6x70%

For time in teams of 3

4 rounds:

150 DU / Dip bottom hold
60 KBS (32/24kg) / Wall-sit Hold
45 Weighted Sit-Ups (10/5kg) / Arch Hold
30 Burpees / Hip Thrust Hold
3 Rope Climbs / Plank Hold

Time Cap: 40min

Divide the reps as desired. When one team member is doing reps, other is doing hold and third one is resting. Rotate so that each member of the team performs all of these things. After one move is finished move to the next one.

4 rounds, rest 30-45sec between movements:

1) 3-5 Sandbag/D-Ball Ground to Shoulder
2) 20m+20m Single Arm Farmers Carry
3) 10m Backwards Prowler Pull + 10m Prowler Push with Low Grip
4) 20-30cal Ski/Bike/Airbike/Row

Overall RPE 4

Amrap 40min

Athlete 1
Row, Bike or Ski 30/40cal

Athlete 2
Performs an amrap of
15 x WB
10 x DB Snacht alt.
30 x DU

A) Clean and jerk

Build up to a heavy set of (2 hang cleans + push press + jerk)
- 2 x same weight before adding more weight

B) Behind the neck push jerk with 3s. stop at catch. 5 sets of 4 @ 70-80% of ”A”.

C) Squats

Back squat 3 sets of 4 @ 80%
Front squat 3 sets of 4 @ 80%

*Prosentit lasketaan 90% kunkin liikkeen ykkösen arviosta.

TAI

Sisäänajokyykyt

”Uusille” tulokkaille otetaan joulun yli ajettavaksi sisäänajokyykyt, joiden tarkoitus on totuttaa vartalo kyykkäämiseen pystymmässä asenossa. Sarjojen pitäisi tuntua keskiraskailta ja asennon säilyttämiseksi täytyy keskittyä.

Front squat 5 sets of 4 front squats. Ekassa 3s stoppi pohjassa.

Technique

10-15min
Handstand Hold

EMOM 28 (30-40sec work/ 30sec rest)

1. 8-12 Box Jump/ Step ups
2. 20-30 sec HS Hold/ 30-40 sec High Plank
3. 10-16 Alt Dumbbell Snatch
4. Rest

"Lead Foot"
AMRAP 4:

27/21 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups
... Rest 4 Minutes

AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Bar
... Rest 4 Minutes

AMRAP 4:

15/9 Calorie Row
15 Burpees
15 Pull-ups

3 kierrosta
15 vipunosto sivuille
15 vasara hauiskääntö