221225 MAANANTAI
(OTM 9
1. hollow&arch hold
2. copenhagen plank
3. good morning)
CF Open 22.2
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Deadlift 100/70 (scaled 60/42,5)
Bar facing burpee
231225 TIISTAI
3 rounds for repetitions
2min/station, 1min rest between stations
1. row (cal)
2. wallball 20/14
3. shuttle run (1 rep = 2×7,5m)
4. box over jump 60/50
241225 KESKIVIIKKO
"12 Steps 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 Pull-up / jumping pullup
8 Sit-up
9 DB snatch 22.5/15
10 Kb Swing 32/24
11 Toes to bar
12 DB one arm devils press 22.5/15
271225 LAUANTAI
"Barbara with partner"
5 rounds, each for time, of:
20 pull-ups
30 push-ups
40 sit-ups
50 squats
– Rest 1:30 between rounds. Split reps