Treeningukava/ WOD

WOD

21-15-9 reps for time:
Knees-to-elbows
Chest-to-bar pull-ups
– Perform 50 double-unders after each round.

WOD

For time:
30 squat snatches (30/45 kg)
30 bar muscle ups

HEAVY DAY

For load:
Back squat
3-2-2-1-1-1

WOD

3 rounds for time:
500-m row
30 double-DB push presses (10/15 kg)

WOD

21-15-9-9 reps for time:
Hang squat cleans (30/45 kg)
Pull-ups

12 Days of Christmas

1 Burpee Box Jump Over
2 Air squats
3 Toes to bar
4 Lunges
5 Clean & Jerks 30/45kg
6 Box Step Ups
7 Alt. KB snatch 12/16 kg
8 Pull ups
9 Slam balls
10 Sit ups
11 Push ups
12 Deadlifts 30/45 kg

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

Deck of Cards

“Deck of Cards”
one deck for group of 2-4 people
Hearts – sit-up
Spades – kb swing
Diamonds – burpee
Clubs – wall balls
Joker = 200 Double Unders
Jack – 11 reps, Queen – 12 reps, King – 13 reps, Ace – 20 reps.

WOD

AMRAP 12 min:
20x Mürtsupall
20x kerepöörded palliga (sama mürtsupall)
30sek seinaistumine, kumm reiete ümber
20x Tagurpidi hüppenööri hüpped, iga ring +20x

Tabata this

Five Tabatas in 24 minutes
Tabata Row
Tabata Air Squats
Tabata Pull-Ups
Tabata Push-Ups
Tabata Sit-Ups

1 minute Rest between each Tabata