Deload week

12 min AMRAP in pairs
8 box jumps 60/50cm
2 rope climbs
*You go / I go full rounds. Partner on easy bike

3 min rest

12 min AMRAP in pairs
8 wall ball shots 20/14lb
4 inverted burpees
*You go / I go full rounds. Partner on easy shuttle run

4 kierrosta laadukkaasti

400m Juoksua/konetta
20 KK-heilautusta
10 T2B/Linkkaria

🍾🥂🍾 Szilveszteri Madness 🍾🥂🍾

TEAMS OF 4
00:00-12:00

🎆In 12 mins :
2025m row/ski/run/ bike2x ( echo=130/110cal)
P1: machine
P2+P3+P4 : bar hang/front squat bottom hold/ HS hold
You must go through each movement at least once! If any of the three loses position, stop the machine! Switch as desired!

Remaining time : as a team, max rep Power Clean@80/55kg

12:00-15:00 REST

15:00-35:00

🎇Amrap 20 mins (Waterfall style)
25 partner wall ball over rack (P1+P2)
25 Syncro USA swing (P3+P4)
25 partner anchored wall ball sit up (P1+P2)
Wallball (P3+P4)
Swing (P1+P2)
Sit up (P3+P4)
…etc…

35:00-38:00 REST

38:00-69:00

🎆EMOM 31 mins
Min 1: 12 box jump @60/50cm - P1
Min 2: 12 STOH@43/30kg - P2
Min 3: 12 T2b - P3
Min 4: 12 alt. Dumbell Snatch@22,5/15kg - P4
Rotate team members each minute until the EMOM is complete!

💙🧡HAPPY NEW MAYFLY YEAR!🧡💙

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

6×3@75%, 3+ reps@75% 2-3 reps left for final set, *goal in theory ~7-8 reps, bs-%, rest 2-3min

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

6×3@75%, 3+ reps@75% 2-3 reps left for final set, *goal in theory ~7-8 reps, bs-%, rest 2-3min

*nousu tuplana - työnnä toisella toisin päin

2×2× 1+1@barbell, 1×2× 1+1@up to 70-75%, jerk-% rest 2min

For 4 sets:
In 3 mins do:
60 Double Unders/ 100 single under
then in the remaining time, AMRAP of:
2 Wall Walks
6 Pull-ups kipping
12 Alternating Dumbbell Hang Cl & Jerk, 22.5/15 kg

Rest 2 mins between each set.

3 sets of 5

*clean grip *tehdään kyykkyyn, jos ahistaa paikkoja niin sitten raakana vastaanotto

2×2@barbell, 2@up to 70-75%, sn-%, rest btw sets 2min

MODERATE-HEAVY WEEK 13/18

---

WARM UP 10-15min

Do your own 5 min warm-up

--

~10min 2 rounds : no shoes

10× FLOOR LYING PLATE PULLOVER *pidä alaselkä koko liikkeenajan lattiassa

10×/side CLAMSHELL SIDE PLANK HIP THRUST

10×/side ALT TALL KNEELING DB/PLATE HALO

5×/side SINGLE DB/PLATE SUMO RDL

30sec WALL HANDSTAND HOLD / DOWN DOG position HOLD / HIGH PLANK HOLD

--

video: Floor Lying Plate Pull Over

video: Clamshell Side Plank Hip Thrust 2:23

video: Tall Kneeling Dumbbell/Plate Halo

video: Single Dumbbell/Plate Sumo Romanian Deadlift

---

SNATCH HIGH PULL + NINJA POWER SNATCH + NINJA SNATCH
*ninja = no feet/jump
2-3× 2+2+2@barbell - 50%, sn-%, rest 2min

SNATCH
2×3@barbell, 3@up to 70-75%, sn-%, rest 2min

---

PAUSE PUSH PRESS *2-3sec pause in the dip bottom
5@barbell, 5@50%, pp-%, rest btw sets 2min

PUSH PRESS *you can use the "rebound jerk" method
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
6×3@75%, 3+ reps@75% 2-3 reps left for final set, *goal in theory ~7-8 reps, pp-%, rest 2-3min

---

CLEAN PULL *use straps
3×3@80-90%, jerk-%, rest 2-3min

---

ACCESSORY WORKOUT
note: Do the exercises if you have time and energy!! Järjestyksellä ei ole väliä!

Increase weight of each week, if you can!

2-3 rounds

5+5× DB SQUAT JUMP + SQUAT JUMP *kyykkyhyppy ensin kuormalla ja heti perään ilman kuormaa

5× PRESSING SNATCH BALANCE with HANGING WEIGTH *barbell+banded

5×/side SINGLE LEG GOOD MORNING *barbell btn

--

video: DB SQUAT JUMP

video: PRESSING SNATCH BALANCE

video: SINGLE LEG GOOD MORNING

---

KEHONHUOLTOA!