Sunnuntai 20.12.2020

Metcon (time)

21-15-9 reps for time of:

Deadlifts 125/85kg

Box jumps 30/24”

Timecap: 10 minutes

Lauantai 19.12.2020

Metcon (time)

For time:

2 min on, 1 min off:

75 DU’s

ME Burpees

Keep going until you get 100 burpees

CAP: 7 Rounds.

Accessory (optional)

100 Banded bicep curls

100 Banded tricep push downs.

*Split anyhow. Rest as needed.

Perjantai 18.12.2020

Fight gone bad progression 2/3

Metcon (reps)

AMRAP in 8 minutes of:

12 DB Thrusters 15/10kg DB’s

15/12 Calories row

Rest 2:00

AMRAP in 8 minutes of: 

12 SDHP 40/30kg

15/12 Calories bike

Torstai 17.12.2020

Strength (load)

Build up to a heavy weight in a complex of ”Hi-hang snatch + Hang snatch + Snatch” in 15 minutes of.

Accessory (optional)

3-4 Rounds of: 

8-12 Hamstring curls on rower

1:00 rest

20 Leg lifts over object

2:00 rest

Keskiviikko 16.12.2020

Metcon (reps)

”Tabata something else”

4 back-to-back tabatas of: 

Pull-ups

Push-ups

Sit-ups

Air squats

Score: lowest ammount of reps from each tabata combined.

*Tabata interval: 8 rounds of 20s work / 10s rest. 

Tiistai 15.12.2020

Metcon (time)

5 Rounds for time: 

7 Push press 70/45kg

70 Double-unders 

35 Air squats

Timecap: 18 minutes

Accessory (optional)

3 Rounds of: 

20-30s Ring dip bottom hold

30-60s Rest

20-30s Chin up hold

30-60s Rest

14-20 Shoulder taps in HS hold. 

Rest as needed between rounds. 

Maanantai 14.12.2020

Metcon (time)

For time:

50 DB Front rack lunges, alt. legs 22,5/15kg DB’s

50/40 Calories bike erg

100 KBS 24/16kg

50/40 Calories row erg

Timecap: 20 minutes

Accessory (optional)

3-4 Rounds of: 

8-12 (per side) Front rack dragon lunges.

1:00 rest

15-20 Squat jumps

2-3 min rest between rounds. 

https://youtu.be/s3wfkJDANsI

Sunnuntai 13.12.2020

Metcon (time)

With partner for time: 

50/40

40/32

30/24

20/16

10/8 

Calories row.

*You go, I go

Timecap: 15 minutes

Lauantai 12.12.2020

”Team Linda” 

In teams of 3, for time:

10-9-8-7-6-5-4-3-2-1 reps of

Deadlift 125/85kg

Bench press – 85/55kg

DB Squat cleans 22,5/15kg DB’s

Timecap: 35 minutes

Perjantai 11.12.2020

Metcon (quality)

EMOM for 21 minutes of: 

1 12 Renegade rows, alt. arms

2 10 Toes to bar + 10 Air squats

3 10 Windmills (5+5)

*Choose a moderate weight for renegade rows & windmills. 

Torstai 10.12.2020

Strength (load)

Build up to a heavy single Clean in 12 minutes

Metcon (time)

For time:

30 Squat cleans 60/40kg

Timecap: 5 minutes

Keskiviikko 9.12.2020

Fight gone bad progression 1/3

Metcon (reps)

AMRAP in 7 minutes of: 

15 Wallball shots 20/14lb

10 SDHP 40/30kg

Rest 3:00

AMRAP in 7 minutes of:

10 DB GTOH 2×20/10kg

10 Box jumps 24/20”

Tiistai 8.12.2020

Metcon (reps)

With partner 3 rounds for max calories: 

2:00 min row erg

2:00 min bike erg

2:00 min rest

Score: total calories

Maanantai 7.12.2020

Metcon (time)

4 Rounds for time:

8 Push press 70/45kg

16 Bar over burpees

Timecap: 10 minutes

Sunnuntai 6.12.2020

Metcon (reps) 

With partner AMRAP in 15 minutes of:

8 DB Snatches, alt. arms 22,5/15kg

*50 Double-unders (each) every 3:00.

**You go, I go on the DB Snatches. Start the workout with DU’s