12.30.-01.01.

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  • Post last modified:2025.12.30.
  • Post category:program

CROSSFIT

I. AMRAP 5′
100 JUMP ROPE
10 DU’S
10 T2B

II. 7X2′
5 DDB THRUSTER
10 DDB BENT ROW

III. AMRAP 20′
34 BURPEE
34 RING DIP
34 OVERHEAD LUNGE WITH PLATE (17-17)
34 WBS

PUMP

I. 15X15 SEC
TRX COMPLEX
A. MAX KNEE PULL
B. 1 H2H
C. REST
20-20 OB. SIDE HR.

II. 3X3′
5-5, 8-8, MAX
A.STAT. LUNGE WITH BAR
B. PULL-OVER
C. HIP THRUST
D. DUMBELL BENCH PRESS

III. 15X15 SEC
BICEPS & TRICEPS COMPLEX

A. HOLD
B .MAX
C. REST

BOOST

I. TO2 4,5km skierg tc:22′

0-1km: ski/ 10 push up+10 v-ups

1-2km: ski/ 10 back sq. 20/40kg+ 10 sq. jump

2-3km: ski/ 10 bic curl+10 banded front raise

3-4km: ski/ 10 s.press+ 10 band pull apart

last 500m: ski/ 3s.pull up or 5 pull up


II. 16x emom -2″/4min

– 12/10 cal row

– 16 slam ball

– 400/350m bike

– 15 DKB DL

LIGHT KETTLEBELL

I. 10X90 SEC
30 SEC UNDER BODY COMPLEX
30 SEC UPPER BODY COMPLEX
30 SEC REST

II. AMRAP 10′
7 LEFT SNATCH + BACK TGU
7 RIGHT SNATCH + BACK TGU