Måndag

EMOM 4 min
Max rep Toes to bar (Work 15 sec rest 45 sec)
Rest 2 min
EMOM 4 min
Max rep pull-ups (Work 15 sec rest 45 sec)

AMRAP 14 min
10 Toes to bar
20 Air squats
8 J-CTB/Pull-ups/CTB
20 Lunges
4 Pull-ups/CTB/BMU

 

Tisdag

AMQRAP 15 min
1 Power clean + 1 Hang power clean + 2 Shoulder to overhead

For time (Cap 10)
21-18-15-12- DB Push press 9-6-3 HSPU
6-6-6-6-3-3-3 Power clean

i.e. 7 rounds total; first 4 rounds = DB Push press and easier PCl, last 3 rounds = HSPU and heavier PCl

 

Onsdag

AMRAP 24 min, teams of two, share anyhow
160 Double unders
80 DB Squats
40 KB Snatch
80 Push-ups
40 Pistols
20 Devilspress

 

Torsdag

Julafton
”12 Days of Christmas”
For Time
1 Cluster
2 Thruster
3 Push Press
4 Hang Power Clean
5 Push-ups/HSPU
6 Kettlebell Swing
7 Pull-Up
8 Toes to bar
9 Box Jumps
10 DB Snatch
11 Burpees
12 Power Snatch/Devilspress

Do 1, then 2-1, 3-2-1 etc until 12-11…-1

 

Fredag

Juldagen, vi föreslår detta.

 

Lördag

Teams of two, you go, I go
AMRAP 7 min
8 Wallball
4 Toes to bar
1 Ball squat clean

Rest 3 min

AMRAP 7 min
8 DB Thruster
4 V/Tuck/Sit-ups
1 Devilspress

Rest 3 min

AMRAP 7 min
8 Cal row
4 Burpee
1 KB Clean and jerk

 

Söndag

For time:
3 Rounds of
15 Toes to bar
12 Box jumps
9 Overhead/Front squat
Rest 4 min
9-15-21
Power clean
HSPU
Rest 4 min
50 KB High swing
40 Back squat
30 Pull-ups