Warm up full body

Strength; 4 Rounds
10/10 deadlift single leg
10 squats tempo 2/2/2 (seconds down, 2 hold at the bottom and 2 up. No extension add weight if needed)
Rest 90 secs.

Db kick back 10 or db tricep extension
Sumo high pull 15 db or band
X4

12 -15 min AMRAP;
10 Burpees
20 lunges weighted or bw
15 sit ups weighted or bw

Charlie Hodge is inviting you to a scheduled Zoom meeting.

Charlie Hodge is inviting you to a scheduled Zoom meeting.

Topic: Charlie Hodge's Zoom Meeting
Time: Apr 6, 2021 05:41 PM Helsinki

Join Zoom Meeting
https://us05web.zoom.us/j/81957220528?pwd=ZlVmMVc2cmNGR2ZCNURGVC9NMVJiZz09

Meeting ID: 819 5722 0528
Passcode: 93Nvrj

10km row
every 4min do 10 syncro burpee

Matkan saa jakaa parin kanssa miten haluaa.

TC 50min.

3@up to 65-70%, rest btw sets 2min

1-2× 2+1@barbell,
5× 2+1@70-75%, sn-%, rest btw sets 2min

Partner Workout (you go/i go)
Both athletes work all reps Rx 30/40kg

1 km row (500m+500m)
2 rope climb
3 wall climb
4 hspu/ 30s hold

5 bar over burpee
6 pull-ups/ ring row
7 front squat
8 push press
9 v-ups
10 devils press
11 bar over burpee
12 pull-ups/ ring row
13 front squat
14 push press
15 V-ups
16 devils press
17 bar over burpee
18 pull-ups/ ring row
19 front squat
20 push press
21 v-ups
22 devils press

23 Box jumps
24 cal erg

Time cap 45min

MERRY CHRISTMAS!!!

4x
2min of 16 DB Snatches + Max Cal SkiErg
2min of 16 KB Swings + Max Cal Row
2min of 16x 7,5m Shuttle Runs + Max Cal BikeErg/Echo Bike

2min rest btw rounds

50/35 cal Row
50 S2OH (Rx: 50/35)
50 T2B
50 One hand snatch with KB or DB (Rx: 20/12kg)
50 Box over jumps

(Time cap: 30min)

BikeErg intervals (Bossi)

5-6 sets of
0:30 @ 100-110% MAP5
1:00 @ 95-100% FTP20
0:30 @ 100-110% MAP5
1:00 @ 95-100% FTP20
0:30 @ 100-110% MAP5
1:30 @ 95-100% FTP20

– 3:00 @ 40-60%FTP20 between sets –

Flow. Once you start, you will stay on the bike for the remainder of the session (all recoveries are active). Each set is 5:00 work (alternating intensities), followed by a 3:00 recovery interval.
Note (pace). % are based on average watts from the Bike power profile (see session notes for options if not done this). The % won’t work for pace/1000m or calories/hr (so make sure to use watts).

of sets. If you’re confident you can hit your paces one more time, just like last week, you can add one more set this week (up to 6).

Partner workout in RELAY style! One completes a full round then switch!)

For total rounds and reps:
AMRAP in 10 mins of:
3 Shuttle Runs, 15 m (1rep= 2x7,5m)
5 Deadlifts, 80/55 kg
7 Ring Dips/Box dips/ Push ups
-- then --
Rest 3 mins
-- then --
AMRAP in 10 mins of:
7/5 Machine Calories
7 Kettlebell Goblet Squats, 32/24 kg
7 kipping Pull-ups/ jumping pull ups
-- then --
Rest 3 mins
-- then --
AMRAP in 10 mins of:
5 Bar Facing Burpees
3 Hang Squat Clean and Jerk, 60/43 kg
1 Rope Climb,

9-7-5-3-1

MU
C&J (70/50kg)

Ohje: Tee harjoitus mahdollisimman nopeasti. Skaalaa tarvittaessa toistomääriä tai kuormaa. MU:t voit tehdä myös tangossa tai MU transitioina. C&J voit tehdä raakarinnallevedon ja raakatyönnön.