"AMRAP 30 min:

Alpha:
15 KB Swings
21 Double-Unders
Rest 1 min

Beta:
11 Burpees
9 Toes-to-bar
Rest 1 min"

Keep the same lap-time on each Beta.

Each KB swing from the glutes - agressive hip extension!
Toes-to-bar: knees and kick! (Start like a knees-to-elbows and then kick the toes up).

AMRAP 3 min
500m Row
Max Reps KB Snatch (for the remainder of time)

Rest ~3 min (as needed for the rower)

Hang Power Clean = Raaka rinnalleveto riipusta.

3@up to 80%, then DROP SETS 3-4x3@-10%, fs-% rest btw sets 2min

AMRAP6
5 burpee
10 kbs (24/16)
20 DU / 40 SU

Rowing intervals

1x1000m row / moderate
1x1000m row / fast
1x1000m row / fast

rest 3min between sets

Blackburns’ 3 kierrosta

Etuheilautus kahvakuulalla 3x20
-täysi liikerata

Kapea penkki 3x8 (40-50-60%), 70% x amrap

Maastaveto jalat yhdessä 5x8x40%

Lankku 3x1min
-lisäpaino tarvittaessa

Tee uudenvuoden alkajaisiksi jokin omavalintainen treeni yksin tai kaverin kanssa!
Mitä teit?

EMOM 18
1) 10-15 Toes-to-bar
2) 14-20 DB Snatches 22,5/15kg
3) 10-15 Box Jump Overs
4) 8-12 KB Swings + 8-12 Goblet Squats 24/16kg
5) 6-10 Ring Rows + 6-10 Pushups
6) Rest

4 x 3:00 AMRAP; Rest 1:30
1-2-3-and so on...
Power Snatch @ ???
2-4-6-and so on...
Push-Ups
Your choice today to go for a light weight and focus on speed. Or a heavier weight with a slower tempo.
RPE 8

You start from the beginning each AMRAP!

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
1:00 Walking or EZ Bike/Row
10 Arm Haulers
5 Calf Raises on Elevated Surface w/:03 Pause in Bottom
5/5 Moose Antlers
-Rest as Needed b/t Sets-