31 december “nyårsdisco”
2 januari
A.
Take 20-25 minutes to establish today’s 1-RM Back Squat
B.
Two sets for max reps, each against a 4-minute running clock, of:
500 Meter Row
15 Thrusters (42,5/30kg)
Max Reps of Bar-Facing Burpees
Rest 4 minutes between sets
3 januari
A.
Every 3 minute, for 15 minutes (5 sets):
Strict Shoulder Press x 1 rep
Suggested loads per set (by %): 80, 85, 90, 95, 95+
Once you have found your 1-RM (which you will use for this entire cycle), then perform the following…
B.
Every 3 minute, for 6 minutes (2 sets):
Push Press x Max Reps @ 80-85% of today’s 1-RM
C.
“Helen”
Three rounds for time of:
400 Meter Run
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups
4 januari
A.
Every 2 minutes, for 12 minutes (6 sets):
High Hang Snatch + Hang Snatch
Build over the course of the six sets.
B.
Every 2 minutes, for 6 minutes (3 sets):
4-Position Halting Snatch Deadlift x 1 rep
(pause for 2 seconds at 2″ off the floor, mid-patella, mid-thigh and high hang)
C.
Four sets for max reps/calories:
30 seconds of Rowing (for calories)
Rest 30 seconds
30 seconds of Box Jumps (60/50cm)
Rest 30 seconds
30 seconds of Toes to Bar
Rest 30 seconds
5 januari
A.
Complete as many rounds and reps as possible in 15 minutes of:
500 Meter Row
50 Double-Unders
10 Strict Handstand Push-Ups
Rest 5 minutes, and when the running clock reaches 20:00…
B.
Complete as many rounds and reps as possible in 15 minutes of:
400 Meter Run
40 Push-Ups
20 Wall Ball Shots (20/14 lbs)
6 januari
In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of:
50 Air Squats
40 Kettlebell Swings
30 Shoulder to Overhead (42,5/30kg)
20 Burpees
10 Strict Pull-Ups
Partner A starts with 50 air squats, Partner B then performs 40 kettlebell swings, Partner A then performs 30 shoulder to overhead, Partner B does 20 burpees, Partner A does 10 strict pull-ups, then Partner B does 50 air squats…and so on.
