12 rounds for time, starting with 1 and
adding an exercise each round:
1 Wall Walk/inch-worm
2 candlesticks
3 burpees/up down
4 push-ups/worm push up
5 walking lunges
6 air squats
7 sit-ups
8 jumping squats
9 jumping lunges
10 broad jumps
11 HSPU/pike push up
12 Pistols/reverse lunge
Perform the workout like the
“12 Days of Christmas” song. In round 1,
perform 1 inch-worm. In round 2 perform
2 candlesticks and then 1 inch-worm. In
round 3, perform 3 burpees, then 2 candlesticks,
then 1 inch-worm. Continue adding a new
exercise each round.

Emom 10

Nousulla, mutta jätä varoja

Minuutit
1-3 kolmosia
4-7 kakkosia
8-10 ykkösiä

*Korota edelliseen viikkoon.

A) Every 90s for 3 rounds
3 high hang power snatch @50-60%

Every 90s for 3 rounds
3 hang power snatch @60-70%

Every 90s for 3 rounds
3 power snatch @70-85%

B) Accessory 3 rounds for quality
10-12 DB biceps curl
12-15 banded triceps extension

5 rounds for time
10 DB snatch 25/17,5
20 sit-up
3 wall walk
20 pistol squat

Intervals 30s on / 30s Off x 6

1) DU
2) sit up
3) shuttle run
4) plank or hollow hold

(Total 24min)

Penkki Max1

Partner WOD YGIG
50-40-30-20-10
Floor press 45kg/30kg
row calories
kb swings 24kg/16kg
Time cap 25 min

6 sets of:
1 Pause Front Squat + 1 Front Squat + 1 Pause Front Squat
- Rest 2min btw sets
- Pause Front Squats, 3 secs in bottom.
- Work up to a heavy set.

HERO WORKOUT

"HOLLEYMAN"
30 ROUNDS FOR TIME
5 Wall Balls @9/6kg
3 kipping Handstand Push-Ups
1 Power Clean @100/70kg

Timecap: 35 mins

Partner workout
30min AMRAP
160 KB sumo deadlift high-pull 24/16
140 KB swing 24/16
120 one arm KB thruster 24/16
100 box step up
AMRAP row for distance

Share the repetitions with your
partner anyhow