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)