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