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