Author: Wodconnect Buddy

271221 MAANANTAI

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

271221 MAANANTAI

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

281221 TIISTAI

1RM Back squat

3 rounds for quality:
6+6 reverse lunge
20 back extension
20 v-up

291221 KESKIVIIKKO

Every 8min for 3 rounds
40/30 cal row
20 kb swing 32/24
15 handstand push-up
5 wallwalk

301221 TORSTAI

in 10min
Find your 1RM Power clean

301221 TORSTAI

7min AMRAP
5 box jumps 75/60
3 cleans 100/70

311221 PERJANTAI

"Fran"
21 – 15 – 9
Thruster 42,5/30
Pull-up

201221 MAANANTAI

On the minute for 30min
1. 1-3 rope climb
2. 10-20 pistol squat
3. 8-12 ringrow
4. 12-16 jumping split squat
5. 6-12 strict handstand push-up
6. 12-16 wallball

211221 TIISTAI

Every 6min for 4 Rounds
12 power clean 40/25
12 bar over burpee
AMRAP erg calories

221221 KESKIVIIKKO

Back Squat 5 x 5 @50%
of your 1RM back squat

for quality:
60 hollow rock
60 arch rock
60 v-ups
60 back extension

231221 TORSTAI

10!
hi-hang muscle snatch
behind the neck press
overhead squat
*perform rounds unbroken, rest as needed between rounds

231221 TORSTAI

Every 90s for 5 Rounds
6 hang power snatch
6 overhead squat
*40-60% of 1rm snatch, start @40%, you can add weight as you go

241221 PERJANTAI

"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 Push-up
8 Sit-up
9 Box jump 60/50
10 Kb Swing 32/24
11 Toes to bar
12 Burpees

131221 MAANANTAI

Find 1rm weighted dip

131221 MAANANTAI

21 – 15 – 9
deadlift 130/85
strict ring dip

141221 TIISTAI

5 Rounds
2min interval of:
60 double under
AMRAP of wall walks
2min rest

151221 KESKIVIIKKO

Back Squat Build to a 2RM.
Then 4 x 2 @80-85% of 2RM
Belt is only allowed when finding your 2RM.
Not on the back-off sets.

Half Back Squats 4-6 x 3 @7-8 RPE.

161221 TORSTAI

9 min AMRAP
10-20-30… (+10)
row (cal)
db box step overs 22.5/15
right into:
9 min AMRAP
10-20-30… (+10)
ski (cal)
one arm devils press 22.5/15

171221 PERJANTAI

Find daily max in
power clean + push jerk + split jerk

then do 3 sets of
1 power clean + 2 push jerk + 2 split jerk @80%
of daily max

181221 LAUANTAI

Partner workout (you go, I go, full rounds)
10 rounds
3 strict pullup
6 push-up
9 v-ups
— Rest 2min —
5 Rounds
9 chest to bar pullup
12 one arm db thruster 22.5/15
15 sit-up

191221 SUNNUNTAI

HERO WOD
"Holleyman"
30 Rounds For Time
5 Wall Ball Shots (20/14 lb)
3 Handstand Push-Ups
1 Power Clean (225/155 lb)

061221 MAANANTAI

SUOMI 104
Partner workout
104 down&up
104 squat
104 situp
104 pull-up
104 situp
104 squat
104 down&up

split repetitions as desired

071221 TIISTAI

Every 3min for 3 rounds
A. 500/450m ski
B. 2 Rounds of
12 box over jump 60/50
12 hang power clean 42,5/30

081221 KESKIVIIKKO

Back Squat 5 x 6 reps @70-75% of
your 1RM back squat.

Half Back Squats 4-6 x 6 @7-8 RPE.

091221 TORSTAI

Shoulder press 1RM

091221 TORSTAI

Pushpress 1RM

091221 TORSTAI

for time:
42 db one arm pushpress 22.5/15
21 push-up
30 db one arm pushpress 22.5/15
15 push-up
18 db one arm pushpress 22.5/15
9 push-up

101221 PERJANTAI

hang snatch + low hang snatch + snatch
3 x 1+1+1 @50-60% 1rm snatch

low hang snatch + snatch
3 x 1+1 @65-75% 1rm snatch

snatch
3 x 1 @ 80-90% 1rm snatch

111221 LAUANTAI

Partner workout
2 Rounds
30 thruster 42.5/30
60 toes to bar
30 front squat 42.5/30
60 handstand push-up
3min rest between rounds

121221 SUNNUNTAI

HERO WOD
"Maxton"
13 rounds for time of

8 strict pull-ups
26 box step-ups 50/60
21 burpees

291121 MAANANTAI

Find 1rm weighted strict pull-up

291121 MAANANTAI

3min AMRAP
10 chest to bar / pullup / jumping c2b
16 db hang snatch 22.5/15
— 3min rest—-
3min AMRAP
10 pullup / jumping c2b / jumping pullup
16 db clean & jerk 22.5/15

301121 TIISTAI

Back Squat Build to a heavy 5RM.
then 4 x 5 @80-85% of 5RM.
Belt is only allowed when finding your 5RM.
Not on the back-off sets.

Dead Stop Back Squat 3 x 5 reps @7-8 RPE.

011221 KESKIVIIKKO

5 Rounds
1min ski (cal)
1min box jump
1min wallball
1min double under
1min rest

021221 TORSTAI

Partner workout (you go, I go, full rounds)
10 min AMRAP
8 kb swing 32/24
5-8 toes to bar / heels over hips
5-8 handstand push-up / box hspu

031221 PERJANTAI

Complete the following complex for max load:

1 deadlift
1 clean
1 hang clean
1 jerk

041221 LAUANTAI

for time with partner:
80 cal row
80 rower over burpee
80 hang power snatch 40/25
80 bar over burpee
80 hang power snatch 40/25
80 rower over burpee
80 cal row

221121 MAANANTAI

On the minute for 11min
1-5: 1-5 strict slow pull-up
6: rest
7-11: 5-10 slow push-up

221121 MAANANTAI

8min AMRAP
30 double under
8+8 one arm db pushpress 22,5/15
8 lateral burpee over db

231121 TIISTAI

Back Squat 3 x 5 @50-60-70% of 1rm

Narrow Stance Back Squat 3 x 5 @7-8 RPE

3 Rounds for quality
10 hip thrust + 10s hold
30+30m kb overhead walk (one arm)
10-20 v-ups

241121 KESKIVIIKKO

For time:
1k erg
80 db one arm hang c&j
750m erg
60 db one arm hang c&j
500m erg
40 db one arm hang c&j
250m erg

251121 TORSTAI

Team workout (team of 3)
21min AMRAP (full rounds)
9 sumo deadlift high pull 42,5/30
6 box over jump 60/50
1-4 bar muscle-up

261121 PERJANTAI

behind the neck power jerk 3 x 3

behind the neck split jerk 3 x 3

power jerk + split jerk
3 x 2+2 @50-65% 1RM
3 x 1+1 @70-80% 1RM

271121 LAUANTAI

2min AMRAP of rope climbs
2min AMRAP of row (cal)
2min REST
2min AMRAP of wall walks
2min AMRAP of row (cal)
2min REST
2min AMRAP of toes to rings
2min AMRAP of row (cal)

151121 MAANANTAI

Find 3rm weighted strict pull-up
in 10min (or 4 x 6-10 bw/assisted pullup)

151121 MAANANTAI

2 Rounds
90s AMRAP
15 deadlift 90/60 + 12 chest to bar / jumping c2b
90s REST
– 3min REST –
2 Rounds
90s AMRAP
12 deadlift 110/75 + 15 push-up
90s REST

161121 TIISTAI

3 Rounds
50 double under
15 box jump
10 hang power clean 60/42,5

3min rest

150 double under
45 box jump
30 hang power clean 60/42,5

171121 KESKIVIIKKO

Back Squat 5 x 2 @80-90% of
your 1RM back squat.

Narrow Stance Back Squat 5 x 5
@7-8 RPE

181121 TORSTAI

3 Rounds
4min AMRAP
6 devils press 22,5/15
10 handstand push-up
4min AMRAP
row (cal)

191121 PERJANTAI

on the minute for 25min
1-5: 5 power snatch @40-45% 1rm
6-10: 4 power snatch @50-55%
11-15: 3 power snatch @60-65%
16-20: 2 power snatch @70-75%
20-25: 1 power snatch @80-85%

201121 LAUANTAI

Partner workout
for time:
100cal ski
80 wallball
60 toes to bar
80 wallball
100cal ski

211121 SUNNUNTAI

HERO WOD

"Andi"
For time:
100 hang power snatch 30/20
100 push press 30/20
100 sumo deadlift high pull 30/20
100 front squat 30/20

081121 MAANANTAI

every 90s for 4 rounds
1. 3-10 strict ring dip

2. 3-8 strict pullup

081121 MAANANTAI

4 Rounds
in 1min:
20 kb russian swing 32/24
AMRAP ring muscle-up
2min rest between rounds

091121 TIISTAI

Build to a heavy 3RM back squat
Then 4 x 3 @80-85% of 3RM
(Belt is only allowed when finding your 3RM
Not on the back-off sets.)

Dead Stop Back Squat 4 x 4 @7-8 RPE.

101121 KESKIVIIKKO

50 – 30 – 10
erg (cal)
weighted sit-up 20/14
erg (cal)
box jump 60/50

111121 TORSTAI

thruster 3 x 5 @60-75%

every 2min for 5 rounds
10 bar over burpee
10 thruster 60/40

121121 PERJANTAI

10min to find daily max in
power clean + push jerk

121121 PERJANTAI

10!
power clean
push jerk
@50% of daily 1rm

131121 LAUANTAI

Team workout (team of 3)
30min AMRAP
A: 1 round of
15 db deadlift
10 box step overs with db's
B: AMRAP ski (cal)
C: REST

141121 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

011121 MAANANTAI

Find 5rm weighted dip in
10min (or 4 x 5-8 bw/assisted dip)

011121 MAANANTAI

Find 5rm weighted strict pull-up
in 10min (or 4 x 5-8 bw/assisted pullup)

011121 MAANANTAI

9min AMRAP
9 push-up
12 sit-up
15 back extension

021121 TIISTAI

20min AMRAP
60 double under
15 power clean 50/35
10 bar over burpee
1min rest

031121 KESKIVIIKKO

Back Squat 5 x 4 @75-80% of
your 1RM back squat.

Dead Stop Back Squat 5 x 5
@ 7-8 RPE

041121 TORSTAI

Every 4min for 3 Rounds
A. 500m row
B.
30 wallball 20/14
10-20 toes to bar / heels over hips

051121 PERJANTAI

3 x snatch waves (every 2min)
1. 3 snatch
2. 2 snatch
3. 1 snatch

start with 60% – 70% – 80%
if technique allowes
add weight each round

061121 LAUANTAI

3 Rounds
1min wall walk
1min db hang snatch 22.5/15
1min box jump
1min handstand walk / handstand hold
1min db hang clean & jerk 22.5/15
1min rest

071121 SUNNUNTAI

HERO WOD

"Donny"
21-15-9-9-15-21
deadlift 100/70
burpee

251021 MAANANTAI

Front Squat
5 x 5 60% of 1RM front squat.
Squat down slowly, stand up fast
without a pause in the bottom position
and pause for 3 seconds in top position.

for quality:
3 Rounds
10 hip thrust
16 back rack reverse lunge
10-16 toes to rings

261021 TIISTAI

Partner workout
25min AMRAP
A. 20/15 cal row
B. amrap of turkish get-ups

271021 KESKIVIIKKO

A.
5min AMRAP
1 strict c2b
2 strict pullup
3 strict toes to bar
(unbroken sets)

271021 KESKIVIIKKO

B.
5min AMRAP
6 ringdip / 10 ringrow
20 db one arm hang c&j

281021 TORSTAI

21min AMRAP
21 cal erg
15 overhead squat 42,5/30
9 bar over burpee

291021 PERJANTAI

pause clean + pause split jerk (2 pauses)
3 x 3 x 1+1 @40-50% 1rm c&j

pause clean + pause split jerk (1 pause)
4 x 2 x 1+1 @50-60% 1rm c&j

clean + split jerk
5 x 1+1 @65-70% 1rm c&j

301021 LAUANTAI

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