Pikkujoulutreeni 4x10 min AMRAP parin kanssa. 4 min tauko amrappien välissä

1. ”HO HO OH NO”
   10 min AMRAP parin kanssa:
   • 8 cal Echo Bike
   • 10 cal Soutu
   • 12 Burpee soutulaitteen yli

2. “The Nightmare Before Christmas”
   10 min AMRAP parin kanssa:
   • 20 WallBall
   • 15 punnerrus
   • 10 Burpee leuanveto
   • 5 Wall Walk

3. “Walking deadlift”:
   10 min AMRAP ”DT” + AKK parin kanssa:
   • 12 maastaveto
   • 9 raaka rinnalleveto riipusta
   • 6 työntö
   • 20 m askelkyykkykävely 2 x Käsipaino (15/10 kg)
   Suorittaja vaihtuu tankoliikkeissä (50/35kg) jokaisen liikkeen jälkeen

4. ”Ski Bells”
   10 min AMRAP
   20 kahvakuulatempaus 24/16kg
   10 cal hiihto
   20 kk goblet squat 24/16kg
   10 cal hiihto
   20 kk C&J 24/16 kg
   10 cal hiihto
   20 kk swingi (Venäläinen) 24/16 kg
   10 cal hiihto

6x3 @75-85%

Warm Up
2 rounds
2 min ski erg, 2nd round rowing @easy/mod
15+15m single arm kb bottom up carry (käsi 90asteen kulmassa)
30-45s supinated grip bar hang
30-45s front leaning on low rings (punnerrus lankku pito)
then start strenght part

Strenght
2 Sets (+2.5kg bp ja 1.25-2.5kg wpu) isommilla sarjapainoilla kuin edellisellä kierrolla)
8 Pause Bench Press + 8 weighted Strict Pull Up
6 Pause Bench Press + 6 weighted Strict Pull Up
4 Pause Bench Press + 4 weighted Strict Pull Up
2-3 min rest bwn sets

Set 1: 50/20%
Set 2: 60/30%
Set 3: 70/40%
Set 4: 55/25%
Set 5: 65/35%
Set 6: 75/45%

Metcon (vk ja gymnastic kapasiteettia esille kun ei oo kevyt kardio alla)
2 rounds
2 min : rowing @moderate pace
2 min : go every 30 sec for 5-10m hs walk / 1-2 wall walks

2 rounds
2 min : ski @moderate pace
2 min : go every 30 sec for 4-8 pistol squats / weighted box step up (single db)

2 rounds
2 min : rowing @moderate pace
2 min : go every 30 sec for 5-10 toes to bars

2 rounds
2 min : ski @moderate pace
2 min : go every 30 sec for 1 legless rope climb / 1-2 rope climb

4 MIN REST BWN "PARTS"
USE 1.45-1.55 FOR MACHINE WORK AS YOU LIKE, TARGET FOR ROW IS 500/425M and ski 450/375m

Front squat

5x3 ( 3s slow negative )

E3MOM / 3+ rep in tank

EMOM x 10-12

2 power clean + 1 jerk

50-70& BE FAST !!

00:00-10:00
Amrap of:
12 russian swing@32/24kg
10 wall ball@9/6kg
8 kipping Pull up

10:00-12:00
REST

12:00-20:00
Complete for time of:
3 rounds
200m row
15 goblet squats@32/24kg
10 T2b
Remaining time is rest!

20:00-32:00
EMOM : alt. Between :
12 box jump over @60/50cm
12 wall ball thruster@9/6kg

Warm Up
3 min easy cardio
then 2 rounds
30 jump over line
5 inch worm + push up + 5 burpees
10 scapula rolls + 10 ring rows
10/10 side plank hold + rotation

Gymnastic Skill
4-5 sets of : 30-40 sec double unders/single unders + 2-4 wall walks
rest 1.5-2 min bwn sets

Metcon
2 rounds
2-minutes: Cardio machine @ easy/recovery pace
2-minutes: 8-10 burpees , go every 1 min
2-minutes: Cardio machine @ easy/recovery pace
2 minutes : 8-10 db power clean&jerks , go every 1 min
2-minutes: Cardio machine @ easy/recovery pace
2-minutes: 8-10 wall ball shots, go every 1 min

120cal Ergo
21 clean and jerks (47,5/70 kg)
60cal Ergo
21 clean and jerks
120cal Ergo

Scaled WOD
For time:
80cal Ergo
15 clean and jerks
40cal Ergo
15 clean and jerks
80cal Ergo

5 x alkavalla 4 minuutilla

10 thruster 43/30kg
10 rinta tankoon/leuanveto
loppuaika laite kevyesti

4 round each unbroken!
12 Gorilla Rows
9 Dual KB Cleans
6 Dual KB Push Press
12 Dual KB Front Rack Reverse Lunges - 6 each
Rest 2:00
( 6:30 MORNING CLASS USES DUMBELLS)
Timecap: 12 mins
Goal: sub 1:30/round

Extra credit:
Banded Overhead Triceps 3 x 25. Rest 60s.