21 – 15 – 9
Deadlift @ 120/85kg
Box Jump Step Down @ 75/61cm

Find a Partner - Become Sweat'st friends - Trainers are fair game for odd classes.
Black Diamond Approach: Complete all reps of one exercise in order before moving on.
Blue Run: If you must. Chunk it out.
You need: A partner, two mats, slam ball, TRX , mini band each

50/leg each in tandem - Mini Band Tandem Scissor Lunge (inside legs are linked together - like a three-legged race)
40 Each - Leaning Push-up - Partner Hold Beast acting as bench
30/leg Each - Bulgarian Split Squat on Partner Hold Plank acting as bench
20 Each - Jump Over/ Crawl Unders - Partner Hold high Plank and drop chest to floor
10 Each Slamball Slam to Burpee - Partner picks up ball and slams back to you.

Then,

50 total each Wall-Sit Mini Band Knee drive (touch knees together and drive apart, band above knee, reps only count if both of you are in wall-sit)
40 Each - Leg Throw Downs - Lay on Back, Hold Partners Ankles)
30 total - THE AB BOX - ADVANCED! (See video @ 1:28)
20 per arm each - Tandem Single Arm TRX Row ( at same time using both handles, no rep if TRX slides)
10 Per leg each - Tandem TRX Burpees, use one handle each for feet.

Finished? Trainer discretion.
Full Class 40min.

3x3 @ 90%

Kehäkalenteri 11.12.2016

Tänään trimmataan keskivartalon lihaksia valmiiksi joulua varten. Idena on "lankku max effort".

Kolmella yrityksellä, vietä mahdollisimman pitkä aika lankussa. Yritysten välissä lepää tasan minuutti. Tulos on yhteenlaskettu aika (merkkaa tulos).

Huom: pidä selkä ja niska samassa linjassa, säilytä lapatuki ja ei mitään riippuvatsa - tai kattopeppulankkuja.

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds
2rds(8)
10 plyo jump
8 deadlift(bar)
6 toe to bar/knee to elbow
4 jerks(bar)

Metcon/Metcon-comp (15)
"DT"
5 Rounds For Time
12 Deadlifts (155/105 lbs)
9 Hang Power Cleans (155/105 lbs)
6 Push Jerks (155/105 lbs)

*scale the workout as needed to make sure we maintain good movement throughout the wod.

deadlift-3x2 (8)

afterburner
3x250m row-rest=work time or
3x25 cal ad-rest=work time

Finisher
1 min hip opener per
1 min hamstring stretch per
1 min sh distraction per
75 knee tap crunch

Kehäkalenteri 4.12.2016

Boom! Hyvä kyykky korreloi hyvän elämän kanssa. Tänään tehdään legendaarinen couch strech. Voit tehdä liikkeen kotona esim. sohvaa vasten. Jos polveen tulee pipi niin laita maan ja polven väliin pehmuste. Nautiskele!

Couch strech 8 min (4 per puoli)

1. Testaa yksi ilmakyykky
2. 4 min/puoli couch strech strech
3. Testaa yksi ilmakyykky ja huomaa ero!

Tässä vielä videona liike:

"The Chief"
5 cycles of 3 minutes each
3 Power Cleans 60kg/42,5kg
6 Push-Ups
9 Air Squats

Rest 1 Minute Between Each 3-Minute Cycle.

Alternate between:
- Weighted Russian Step-Up @ 20X1, 4 x 8-10, rest 1 min
- KB Bench Press @ 2010, 4 x 8-10 reps, rest 1 min
- Side Plank 30''-45''/side, rest 1 min

---

Post weights for Russian Step-Ups

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
20 jax
10 sec wall sit
5 goblet squat

Metcon(12)
7rds
10 pistol squats(mod as needed)
10 hrpu

Metcon-comp(12)
7rds
10 pistols
5 strict hspu

ft squat(6)
3x2

afterburner
5 hill sprints-rest equals walk back to starting line.

Finisher
2 min chest opener
2 min couch stretch
50 bfsu

TEAM CHIPPER

Partition in any way. One partner must hold plank.

100 Wall Ball

100 Push-ups

100 Kettlebell Swings – American

100 Push Press (barbell)

100 Sit-ups