Author: The Black Book

Hyvää uutta vuotta!

Suuret kiitokset koko yhteisölle jälleen kerran hienosta vuodesta. Olkoon seuraavat vuodet yhtä liikuttavia ja hikisiä!

-RCFT Valmennus

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Snatch
2-2-2-2-1-1
60% – 70% – 80% – 80% – heavy single x 2

4 Rounds for time of:
30 Calories Row
20 Double-under
10 Burpee
Rest 1 minute between rounds

Pause Front Squat
(2 count)
4×6

Weighted strict pull-up 5rm
then,
4 unbroken sets at 85% from 5rm
rest as needed

Hyvää joulua!

Merry Christmas!

12-steps of christmas
2-person teams,
1 Cluster 60/40kg
2 Burpee
3 Box over jump 24″/20″
4 Pistol squat
5 Hang power clean 60/40kg
6 Shoulder to overhead 60/40kg
7 Knees to elbows
8 Walking lunge
9 Pull-up
10 Sit-up
11 Wallball 20/14
12 Double-under

Handstand walk
foundations

On the minute for 20 minutes of,
1st 30 Flutterkicks
2nd 15 Push-up
3rd Handstand Walk 10m
4th 15 Overhead squat 45/30kg
5th 30 Double-under

Kettlebell Snatch
Dumbbell Snatch
Foundations

4 Rounds:
20 Row
20 DB/KB Snatch 30/20
Rest

Kipping pull-up
Foundations

Death by
Pull-up &
Air squat

Cap 15 minutes

With a continuously running clock do one pull-up and squat the first minute, two pull-ups and squats the second minute, three pull-ups and squats the third minute… continuing as long as you are able.

Use as many sets each minute as needed.