Category: Yleinen

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.

4-person teams

For time:
20 Muscle-up
30 Deadlift 120/85
12 Rope climb
30 Deadlift 120/85
20 Muscle-up

4 Rounds for time of:
15 Kettlebell Swing 32/24
15 Toes to bar
15 Burpee

“Barbell Hell”

50 Deadlift
50 Bar over jump
50 Hang power clean
50 Bar over jump
50 Front squat
50 Bar over jump
50 Shouder to overhead

Men 60kg / Men masters 50kg / Men scaled 40kg
Women 40kg / Women masters 35kg / Women scaled 30kg