Author: Wodconnect Buddy

051222 MAANANTAI

4 rounds
12 deadlift 60/42,5
9 hang power clean
6 shoulder to overhead
1min rest between rounds
3min rest after last round then
4 rounds
9 deadlift 80/55
6 hang power clean
3 shoulder to overhead
1min rest between rounds

061222 TIISTAI

"SUOMI 105"

Partner workout
105 down&up
105 squat
105 situp
105 pull-up / jumping pullup
105 situp
105 squat
105 down&up

split repetitions as desired

071222 KESKIVIIKKO

5 Rounds of 30s work, 30s rest
1. ski
2. wallball
3. ski
4. double under

081222 TORSTAI

3 x 5 Front squat from the ground

081222 TORSTAI

For time:
30 toes to bar
12 front squat 90/60
20 toes to bar
9 front squat 90/60
10 toes to bar
6 front squat 90/60

091222 PERJANTAI

Every 2min for 3 rounds
5 Hi-Hang Squat Snatch @50-60%

Every 2min for 3 rounds
3 Hang Squat Snatch @65-75%

Every 2min for 3 rounds
2 Squat Snatch @80-90%

101222 LAUANTAI

Team workout (team of 3)
28min AMRAP
1-3 bar muscle-up
6 box jump 60/50
6 devils press 22,5's/15's

one at a time
perform full rounds

111222 SUNNUNTAI

HERO WOD

"Havana"
25min AMRAP
150 double under
50 push-up
15 power clean 85/57,5

281122 MAANANTAI

Max reps of strict pullups

281122 MAANANTAI

"Jackie"
1k row
50 thruster 20/15
30 pullup

291122 TIISTAI

"CrossFit Total 1"
Back squat 1-1-1
Shoulder press 1-1-1
Deadlift 1-1-1

301122 KESKIVIIKKO

Find daily max in
power clean + push jerk

301122 KESKIVIIKKO

Grace"
30 clean & jerk 60/42,5

011222 TORSTAI

"Diane"
21 – 15 – 9
Deadlift 102,5/70
Handstand push-up

021222 PERJANTAI

"CrossFit Oly Total"
3 attemps to establish
max snatch
max clean & jerk

031222 LAUANTAI

"The Ghost"
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute of rest

041222 SUNNUNTAI

HERO WOD

"Loredo with erg"
6 Rounds For Time
24 Air Squats
24 Push-Ups
24 Walking Lunges
400 m Erg

Deload version / beginner
4 Rounds For Time

211122 MAANANTAI

Every 5min for 2 Rounds
A. 500m row
B. 3 rounds of
6 power snatch 60/40
10 handstand push-up

221122 TIISTAI

4 Rounds
3 back squat @75-85%
3 drop jump
2-3min rest

221122 TIISTAI

Every 2min for 3 rounds
12 deadlift @60-65%
15 sit-up

231122 KESKIVIIKKO

3 sets of strict pullups (target 6-12 reps)
2min rest between sets

231122 KESKIVIIKKO

For time
75 db one arm devils press 22.5/15
in the beginning of each minute perform
20 double unders / 30 single unders

241122 TORSTAI

Shoulder press + pushpress
4 x 2+4 @75-95% 1 RM SP

241122 TORSTAI

21 – 15 – 9
toes to bar
wallball 20/14

251122 PERJANTAI

Every 2,5min for 5 rounds of
the following complex:
1 Clean
1 Hang clean
1 Split jerk
start @70% of 1RM c&j
add weight as needed

251122 PERJANTAI

Clean pull
3 x 3 @90% 1rm c&j

261122 LAUANTAI

Team workout (team of 3)
25min AMRAP
A. 1 round of
2 rope climb
12 push-up
24 db hang snatch 22.5/15
B. row for calories
C. rest

271122 SUNNUNTAI

HERO WOD

"Jack"
20min AMRAP
10 Push press (52.5/40)
10 KB Swing (24/16)
10 Box Jump (60/50)

141122 MAANANTAI

3 Rounds
2min of:
60 double under
AMRAP of wall walks
2min row
2min rest

151122 TIISTAI

20min AMRAP
3+3 turkish get-up
6+6 pistol squat
12 v-ups
16 back extension

161122 KESKIVIIKKO

for time:
80/60 cal ski
60 box step overs w/ db 22.5/15
40 KB sumo deadlift high-pull 32/24
60 medicine ball squat clean 20/14
80/60 cal ski

171122 TORSTAI

4 rounds for reps
30s (legless) rope climb
90s rest
30s strict pull-up
90s rest
30s db press
90s rest

181122 PERJANTAI

tall snatch 5 x 3

3-position snatch
5 x 1 @50-70%

snatch pull + snatch
5 x 1+1 @60-80%

191122 LAUANTAI

3 x 10 Db snatch (go for a heavy set)

191122 LAUANTAI

6 Rounds for reps:
1min db snatch 22.5/15
1min box over burpee
2min rest

201122 SUNNUNTAI

HERO WOD

"Artie"
20min AMRAP
5 Pull-up
10 Push-up
15 Squat
5 Pull-up
10 Thruster 42,5/30

071122 MAANANTAI

4 rounds (30s work, 30s rest)
1. Push-up
2. DB one arm devils press 22.5/15
3. Chest to bar pull-up / jumping c2b
4. DB box step overs 22.5 / 15

081122 TIISTAI

Back squat
4 – 3 – 2 – 2
75% – 85% – 90% – 93%

081122 TIISTAI

5min AMRAP
6 deadlift 100/70
12 reverse lunge w/ db 30/22.5

091122 KESKIVIIKKO

For time:
Buy in 1.5k/1.2k row
then
150 double under
60 wallball
75 double under
30 wallball

101122 TORSTAI

Shoulder press + pushpress
4 x 3+5 @70-90% 1 RM SP

101122 TORSTAI

for time
50 toes to bar
every time you break a set perform
6 box jumps 60/50

111122 PERJANTAI

Every 90s for 5 rounds
3 power clean + push jerk @65-70%

Every 90s for 5 rounds
2 power clean + push jerk @75-80%

Every 90s for 5 rounds
1 power clean + push jerk @85-90%

121122 LAUANTAI

Pikkujoulutreeni

For time split reps with partner:
100 hang power clean 45/30
20 bar over burpee
80 front squat 45/30
20 bar over burpee
60 shoulder to overhead 45/30
20 bar over burpee
40 thruster 45/30
20 bar over burpee

311022 MAANANTAI

5 Rounds
24 deadlifts 42.5/30
18 hang power cleans
12 push jerks

011122 TIISTAI

Back squat
5 – 5 – 3 – 3 – 2
65% – 75% – 80% – 85% – 90%

011122 TIISTAI

for time
30 – 20 – 10
wallball 20/14
weighted sit-up 20/14

021122 KESKIVIIKKO

2 Rounds
3min AMRAP
500/450m row
AMRAP bar muscle-up
2min REST
3min AMRAP
100 double under
AMRAP box over burpee
2min REST

031122 TORSTAI

Pushpress
Find daily 3 RM

031122 TORSTAI

OTM 12
1. 4-8 strict pull-ups / assisted pull-up
2. 8 db benchpress
3. rest

041122 PERJANTAI

Every 2min for 6 rounds of
the following complex:
1 Snatch pull
1 Hang snatch
1 Snatch balance
1 Overhead squat
start @50-60% of 1RM snatch
add weight as needed

041122 PERJANTAI

Every 2min for 3 rounds
3 snatch @70%

051122 LAUANTAI

4 rounds (you go, I go)
20-30s handstand hold
10-20s l-sit hold

051122 LAUANTAI

21 – 15 – 9
db one arm thruster 30/22.5
handstand push-up

061122 SUNNUNTAI

HERO WOD
"Morrison"

50 – 40 – 30 – 20 – 10
Wallball 20/14
Box jump 60/50
KB Swing 24/16

241022 MAANANTAI

Every 2min for 3 rounds
1. 300m/250m row
2. 16 db snatch 22.5/15 +
unbroken set of toes to bar
3. 25-30 wallball

251022 TIISTAI

Back squat
5 – 5 – 5 – 3 – 3
65% – 70% – 75% – 80% – 85%

251022 TIISTAI

Partner workout
3 Rounds
10 sumo deadlift high-pull 42,5/30
10 front squat 42,5/30
rest while partner completes a round

261022 KESKIVIIKKO

20min AMRAP
20 sit-up
15 kb swing 24/16
10 burpee

271022 TORSTAI

Shoulder press
Find daily 5 RM

271022 TORSTAI

For time:
25/18 cal ski
15 pull-up
20 pushpress 60/40
15 pull-up
25/18 cal ski

281022 PERJANTAI

Every 2,5min for 6 rounds of
the following complex:
1 deadlift
1 power clean
1 hang squat clean
1 front squat
start @50% of 1RM power clean,
add weight as needed

(Tabata hollow & arch rock)

291022 LAUANTAI

6min AMRAP
3 wall walk
12 weighted box step-up 22.5/15

291022 LAUANTAI

6min AMRAP
2 rope climb
40 double under

171022 MAANANTAI

Partner workout
18min AMRAP
A. Row for calories
B. 1 Round of:
9 handstand push-up / box hspu
12 box jump 60/50
15 db hang c&j 22.5/15

alternating between A and B

181022 TIISTAI

3 Rounds
2min AMRAP
8 deadlift
4 power clean
2 hang squat clean
2min REST

weights: 1st round: 50/35, 2nd: 65/45
3rd: 80/55

191022 KESKIVIIKKO

OTM 20
1. farmers walk
2. pistol squat
3. toes to rings
4. back extension

201022 TORSTAI

Ring muscle-up technique

every 90s for 4 rounds
A.
1-3 ring muscle-up/progression/ring dip
10-15 wallball 20/14
B.
1-2 (legless) rope climb
10-15 KB sumo deadlift high-pull 32/24

211022 PERJANTAI

Pause push jerk + Pause split jerk (2s pause on dip)
3 x 2+2

211022 PERJANTAI

every 3min for 5 rounds
3 Pushpress
2 Push jerk
1 Split jerk

start @50% of 1RM pushpress, add weight as
needed

221022 LAUANTAI

BoxAthletics 2v treeni

3 Rounds for total reps:
1min burpee
1min power snatch 35/25
1min pull-ups
1min thruster 35/25
1min double under
1min rest

231022 SUNNUNTAI

HERO WOD

"Cameron"
For time:
50 walking lunge steps
25 chest-to-bar pull-ups
50 box jumps
25 triple-unders
50 back extensions
25 ring dips
50 knees-to-elbows
25 wallball "2-fer-1s"
50 sit-ups
5 rope climbs

101022 MAANANTAI

For time:
60/50 cal row
45 box over jump 60/50
30 toes to bar
10 wall walk
30 toes to bar
45 box over jump 60/50
60/50 cal row

111022 TIISTAI

Deadlift
5 – 5 – 5 – 3 – 3
65% – 70% – 75% – 80% – 85%

111022 TIISTAI

Partner workout (you go, I go, full rounds)
5 rounds
15 wallball 20/14
15 double kb deadlift 24's/16's

both do 5 rounds

121022 KESKIVIIKKO

14min AMRAP
15 burpee
30 db one arm hang power clean 22.5/15
60 double under

131022 TORSTAI

Pushpress
4 – 3 – 3 – 2
70% – 80% – 85% – 90%

141022 PERJANTAI

tall snatch 5 x 2

OTM 6
2 hang snatch w/ 3s pause on catch @65-70%

OTM 6
2 snatch w/ 2s pause on catch @75-80%

151022 LAUANTAI

3 rounds
in 90s:
4 clean & jerk @70-75% 1rm
AMRAP ski
90s rest
then:
3 rounds
in 90s:
16/12 cal ski
AMRAP clean & jerk @70-75% 1rm
90s rest

161022 SUNNUNTAI

"Omar"
For Time
10 Thrusters 42,5/30
15 Bar-Facing Burpees
20 Thrusters 42,5/30
25 Bar-Facing Burpees
30 Thrusters 42,5/30
35 Bar-Facing Burpees

031022 MAANANTAI

Weighted Pull-up 3×3 or
3 sets of strict /
assisted pull-ups

031022 MAANANTAI

4 rounds
in 90s:
5 power clean 60/42,5
10 front squat 60/42,5
AMRAP pull-up / jumping pull-up
90s rest

041022 TIISTAI

Deadlift
6 – 6 – 3 – 2
70% – 80% – 90% – 95%

041022 TIISTAI

3 rounds
6 back squat 60% 1rm
12 db overhead walking lunges
rest while partner completes a round

051022 KESKIVIIKKO

2 rounds
3min AMRAP
500/450m row
AMRAP rower over burpee
3min AMRAP
40 double under
15 sit-up
3min AMRAP
4 wall walk
12 toes to rings

061022 TORSTAI

Pushpress
4 x 4 @70-85%

061022 TORSTAI

5 min AMRAP
10 push-up
12 db one arm shoulder press

071022 PERJANTAI

OTM 12 @40-50% 1rm snatch
1. 9 overhead squat
2. 7 power snatch
3. 5 squat snatch
4. rest
OTM 12 @50-60% 1rm
1. 7 overhead squat
2. 5 power snatch
3. 3 squat snatch
4. rest

081022 LAUANTAI

For time in teams of 3
15 rope climb
90 pistol squat
15 rope climb
120 box jump
15 rope climb
150 wallball

091022 SUNNUNTAI

"Dork"
6 rounds for time of:
60 double-unders
30 kettlebell swings 24/!6
15 burpees