V 51
16/12
A.
Every 2 minutes, for 32 minutes (4 sets):
Station 1 – 400/300 Meters of Rowing
Station 2 – 60-Foot Walking Lunges with KB/DB Farmer’s Carry (32/24 kg)
Station 3 – 60 Double-Unders
Station 4 – 15 Burpee Box Jump-Overs
17/12
A.
Five sets of:
Unsupported Seated Dumbbell Strict Press x 3-4 reps
(sit on a bench without back support and press the dumbbells from shoulder to overhead)
Rest 2 minutes
B.
Complete as many rounds and reps as possible in 15 minutes of:
400 Meter Run
8 Strict Pull-Ups
12 Strict Handstand Push-Ups
C.
Every minute, on the minute, for 6 minutes:
Minute 1 – 8-10 Supine Ring Rows @ 2111
Minute 2 – 45 Second Prone Plank Hold
18/12
A.
Front Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 3 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101%
*Set 8 – 1 rep @ 101+%
Rest 2 minutes between sets.
B.
Three rounds for time of:
Run 400 Meters
8 Front Squats
(Barbell originates from the ground – no racks. Recommended weights are 75-80% of your 1-RM Front Squat.)
19/12
Julkalenders öppning
20/12
Team of two
Partners alternate whole rounds to complete as many rounds and reps as possible in 30 minutes of:
10 Hang Squat Cleans (61/43 kg)
10 Shoulder to Overhead (61/43 kg)
10 Box Jumps
21/12
1000 pass
22/12
Take 20-25 minutes to build to today’s 1-RM Deadlift
Build no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately.
B.
Complete as many rounds and reps as possible in 8 minutes of:
6 Deadlifts (102/70 kg)
12 Box Jump-Overs
