Pass vecka 52
Tisdag 27 december
“The Seven”
7 Rounds For Time
7 Handstand Push-Ups
7 Thrusters (135/95 lb)
7 Knees-to-Elbows
7 Deadlifts (245/165 lb)
7 Burpees
7 Kettlebell Swings (2/1.5 pood)
7 Pull-Ups
Onsdag 28 december
“The Chief”
Five 3-minute AMRAPs in 19 minutes
AMRAP in 3 minutes
3 Power Cleans (135/95 lbs)
6 Push-Ups
9 Air Squats
1 minute Rest after each 3-minute AMRAP
Repeat 5 times total
Torsdag 29 december
“Filthy Fifty”
For Time
50 Box Jumps (60/50 cm)
50 Jumping Pull-Ups
50 Kettlebell Swings (16/12 kg)
50 Walking Lunge Steps
50 Knees-to-Elbows
50 Push Presses (20/15 kg)
50 Back Extensions
50 Wall Ball Shots (9/6 kg)
50 Burpees
50 Double-Unders
Fredag 30 december
“Mikko´s Triangle” eller “Filthy Fifty”
EMOM for 39 minutes
1 minute Row
1 minute SkiErg
1 minute Assault Bike
1 minute Rest
Set a single number of calories and complete that amount of work each minute - every minute.
“Filthy Fifty”
For Time
50 Box Jumps (60/50 cm)
50 Jumping Pull-Ups
50 Kettlebell Swings (16/12 kg)
50 Walking Lunge Steps
50 Knees-to-Elbows
50 Push Presses (20/15 kg)
50 Back Extensions
50 Wall Ball Shots (9/6 kg)
50 Burpees
50 Double-Unders
Nyårsafton
Team of 2
Event 1:
4 rounds (split)
15 DB Thrusters (2x15/10kg)
12 Ball over Shoulders (30/20kg)
Event 2:
4 min Deadlifts 80/55kg)
1 min Rest
4 min Ski
1 min Rest
4 min Bench Press 50/30kg
1 min Rest
Event 3:
Suprise
