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GOTT NYTT ÅR!!!! <3
Team of two
3-6-9-12-15-18-21-24 (increase 3reps for every round)
Cal Row
Deadlifts 50/70
3-6-9-12-15-18-21-24 (increase 3reps for every round)
Double unders* (20 lat jump over kb)
Pushups (HSPU)
Double KB-snatch 16/24
*Every new round starts with 20 double unders. For example first round will be 20 double unders -> 3 HSPU -> 3 Double KB snatch and second round will be 20 double unders -> 6 HSPU -> 6 KB snatch
15 Boxjumps over
10 Knee raises (Toes to bar)
5 Power clean+Jerk 50/70
20 thrusters 30/42,5
20 lat burpees
20 ring row (pullups)
For each round, perform all the previous round in addition to the new round. 12 rounds for time:
1 Hang Squat Clean (75/50)
2 Front Squat (75/50)
3 Ring Rows (Muscle Ups)
4 Push Ups (Handstand Push Ups)
5 Deadlift (75/50)
6 Lunges (75/50)
7 Burpee Box Jumps Over
8 Kettlebell Swings (32/24kg)
9 Ring Rows (Pull Ups)
10 Knee Raise (Toes To Bar)
11 Wall Balls (9/6kg)
12 Clusters (75/50kg)
God Juli
1.A: Squat Clean tech (15 min)
1.B: OTM for 3 min: 3 Squat Clean (min 1:50% min 2: 60% min 3: 70%)
Rest 3 min:
OTM for 3 min: 2 Squat Clean (min 1:75% min 2: 80% min 3: 85%)
Rest 3 min:
OTM for 3 min: 1 Squat Clean (min 1:90% min 2: 95% min 3: 95+%)
2.A: Front Squat Tech (5 min)
2.B: E5M for 20 min: 5 Front Squat (As heavy as form allows)
2.C: E4M for 12 min: 12 Dual Box Step Over (22.5/15kg)
3.A: OTM for 5 min:
Min 1: 20 Wall Balls Unbroken (9/6kg)
Min 2: 16 Wall Balls Unbroken (9/6kg)
Min 3: 14 Wall Balls Unbroken (9/6kg)
Min 4: 12 Wall Balls Unbroken (9/6kg)
Min 5: 10 Wall Balls Unbroken (9/6kg)
4.A: After Bash:
Leg Stretch & Mobility
1.A: Push Press Tech (10 min)
1.B: E4M for 20 min: 6 Push Press T&G (As heavy as form allows)
2.B: ”The End”
3 Min Amrap:
20/15 Cal C2/AB/SE
30 Wall Balls (9/6kg)
20 Knee Raise (TTB)
30 Box Jumps
20 Hang Power Clean (40/30kg)
30 Burpees
20 Shoulder 2 Overhead (40/30kg)
10 Ring Rows (Ring/Bar Muscle Ups)
Rest 3 min
”The End 2”
Amrap 6 min:
20/15 Cal C2/AB/SE
30 Wall Balls (9/6kg)
20 Knee Raise (TTB)
30 Box Jumps
20 Hang Power Clean (40/30kg)
30 Burpees
20 Shoulder 2 Overhead (40/30kg)
10 Ring Rows (Ring/Bar Muscle Ups)
Rest 6 min
”The End 3”
For time:
20/15 Cal C2/AB/SE
30 Wall Balls (9/6kg)
20 Knee Raise (TTB)
30 Box Jumps
20 Hang Power Clean (40/30kg)
30 Burpees
20 Shoulder 2 Overhead (40/30kg)
10 Ring Rows (Ring/Bar Muscle Ups)
3:A After bash:
Windmill