Julschema:

Vissa dagar håller vi inga pass, vi har dock planerat vad du kan köra; Dra gärna ihop ett gäng via våran Facebookgrupp (Vanerna). God jul!

Måndag

In teams of two
00:00-08:00:
”Cowboys from Hell”
AMRAP, do every other round
6 Pistols
6 KB Snatch
6 Ball to shoulder

08:00-10:00: Rest

10:00-18:00:
”Hollow”
AMRAP, 1 work reps, 1 holds hollow position
20 Wallballs
15 Toes to bar
10 2xDB Hang snatch

18:00-20:00: Rest

20:00-25:00:
”5 minutes alone”
AMRAP, both work at the same time
5 Burpee to plate
10 Plate GTOH

Tisdag

”12 Days of Christmas”
For Time:
1 Cluster
2 Thrusters
3 Push Presses
4 Hang Power Cleans
5 Push-ups
6 Kettlebell Swings
7 Pull-Ups
8 Toes to bar
9 Box Jumps
10 DB Snatch
11 Burpees
12 Power Snatch 

Start with 1, then 2-1, then 3-2-1, 4-3-2-1 etc until 12-11-10-9-8-7-6-5-4-3-2-1.

Onsdag

AMRAP 25 min
12 Wallballs
12 Deadlifts
12 1xDB Box step over (1 DB)
12 Push-ups

Torsdag

AMRAP 11 min
8 DB Push press
16 DB Lunges

Rest 4 min

AMRAP 11 min
8 Ball over shoulder
16 KB High swing

Fredag

The Game part 3
1 =
10 Squat jumps (both)
2=
20 1x DB Hang snatch
60 Double unders
3=
15 Sync Air balls
15 Sync Burpee over medball
4=
25 Toes to bar
25 1xDB Hang clean and jerk
25 Broad jumps (1m)
5= 3 Rounds of “Mary”
5 HSPU
10 Pistols
15 Pull-ups
6=
16 Sync 1-arm Devilspress
16 Sync 1-arm Overhead lunges
16 Sync 1-arm Thrusters

Lördag

In teams of two
AMRAP 25 min
Buy in:
30 Sync DB Snatch
30 Toes to bar
30 Sync DB Snatch
30 Toes to bar
30 Sync DB Snatch
then,
60 Box jump over
60 Sync 1-arm DB Shoulder to overhead
40 Box jump over
40 Sync 2DB Push press
20 Box jump over
20 Sync 2xDB Strict press
then,
AMRAP remaining time
15 Chest to bar
15 2xDB Squats

Söndag

Filthy 150: ”Spinning Catherine”
For time (Cap 20 min)
160 Double under
16 Regional DB Lunges (1 OH, 1 FR)
24 alt. 1xDB Thruster
16 Regional DB Lunges
24 alt. DB Thrusters
16 Regional DB Lunges
160 Double unders