"12 Days of Christmas"

1 Power clean 60/45
2 Hang squat clean 60/45
3 Jerk 60/45
4 Front squat 60/45
5 Deadlift 60/45
6 Bar over burpee
7 Push-up
8 Jumping lunges
9 Sit-up
10 KB Swing 24/16
11 KB thruster 24/16
12 Burpees

Flow of the workout:
1 power clean
2 hang squat clean + 1 power clean
3 jerk + 2 hang squat clean + 1 power clean....

🥂🥂“SAY GOODBYE TO 2022”🥂🥂🥂

Teams of 4

Part “A”
It’s a 3 rounder for each team!
EMOM 12 mins for max reps/cals (31 sec work each min)
1. Min : cal row/bike/ski
2. Min : USA KB swing@24/16kg
3. Min : Double under
4. Min : Thruster @43/30kg

Score is total reps/cals completed by the team!

Rest 5 mins

Part “B”
Amrap 12
Partner 1 & 2 for 6 mins - Partner “Cindy”
Partner 3 & 4 for 6 mins - Partner “DT”@60/43kg
At 6 min mark switch station!

Score is total rounds and reps completed for each benchmark!

Rest 5 mins

Part “C”
For time:
12 rounds
20 Team sit up
22 Team burpee
NO TIMECAP!

Score is Total time minus reps completed in part “A” and “B” which means seconds in Part “C”

🍾🍾🍾Happy New Year!!!🍾🍾🍾

Viikko 52
Treeni 1
Warm Up
2 rounds
2:00 cardio machine
10 burpees
20 reverse lunges / lunges forward
15 tuck ups
5 shoulder press
5 back squats

Strenght
Back Squat 4x5 reps @build to heavy 5 reps, leave 1-2 reps tank
Shoulder Press 4x5 reps @build to heavy 5 reps, leave 1-2 reps tank
rest 2-3 min bwn sets

Accessory Work
3 rounds
10 double db bench press
15 ring row vastaotteella
20 air squats
25 abmat sit ups
rest 1-2 min

3 hang power cleans (43/61 kg)
6 shoulder-to-overheads
9 lateral burpees over the bar
12 pull-ups
– Rest 2:00 between rounds.

Scaled WOD
4 sets for AMRAP 4:
3 hang power cleans (15/20 kg)
6 shoulder-to-overheads
9 burpees over the bar
6 jumping pull-ups
– Rest 2:00 between rounds.

45 min PK
100 rope jumps
30s HBH
1000m row
30s ABH
12 ring rows
30s support on rings / ring push up
20 lunges
15s+15s plank + plank half way of pus up
20 light kb swings

3 x max reps
Rest 90sec

• try to hit 10 or more reps on first round

Viikko 51
Treeni 1
Warm Up
3 rounds
1:00 cardio (add speed each round)
20 face pulls / band pull aparts / pass throughs with light band, change every round
10 push ups
5+5 db/kb hang snatch

Strenght
Hang Power Snatch 3x8 reps @moderate heavy about 50-60%
Bench press 3x8 reps @moderate heavy @60-70%
rest about 2 min bwn sets

Metcon
Death by Row and Burpee or Air Bike and Wall Ball shots
Odd : 8/10 cal row , add + 1 rep each min. With Air Bike start 6/8
Even : 6 burpee, add + 1 rep each min. With wall balls start at 8 reps.
Target/goal bwn 12-20 min. 20 min cap.
yks laite/pallo per pari ja aloitatte ristiin liikkeet.

Cool down 2-3 min with cardio machine and then do some short streching if ffeeling like it.

In teams of 3, for calories:
30 x 20s Assault Bike
- Rest 2min
30 x 20s Ski Erg

Only one team member works 20 secs at a time and then rests for 40s while the other 2 members complete their 20s of work. So its 10 x 20s of work / member / machine.
Score is the total calories completed in all of the intervals.

6 SETS
32 Double Unders
8 Shoulder to Overhead @70/47.5kg
32 Double Unders
Rest 1:00 b/t Sets

• Score is slowest set, so aim for consistency!
• Daily video: https://vimeo.com/783030285

Complete 100 strict pull ups/ 200 kipping pull ups

Every 2min
10-20 DU/ 30 singles
10 DB’s push press

TC: 30min