Chipper FT

10 DL @50%
20 pushups
10 DL
20 Ring dips
10 DL
20+20 SA KB PP 16/12 kg
10 DL
20 burpees

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TechWOD:
Pushups -> HR pushups
SA KB PP -> KB C&J from ground
Burpees -> Burpee pullups

12 Russian KB Swing 24/16 kg
10 Wall-balls 9/6 kg
8 Hanging Knee Raises
6 burpees

"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!
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