145 min

1.Gymnastics
A. HSW practice for 10 min

B. MU
- 15x1

2.Metcon
3 Intervals
A1. In a 8-minute window
1000 m Bike-erg
THEN in the remaining time AMRAP
6 CTB
6 Handstand push up - abmat
6 Burpees to pull up bar
Reps: 2.15 / 3 rnds + 12 reps

Rest 3-minutes

A2. In a 8-minute window
1000 m Bike-erg
THEN in the remaining time AMRAP
10 pull up
8 Push up
18 Air squat
Reps: 2.14 / 3 rnds + 34 reps

Rest 3-minutes

A3. In a 8-minute window
1000 m Bike-erg
THEN in the remaining time AMRAP
12 Toes to bar
24 Wall ball @ 9/6 kg
48 Double unders
Reps: 2.15 / 2 rnds

125 min

1.Weightlifting
A) Snatch balance – 3 to 5 x 1-2 @ build up, go every 75 to 90-seconds
- 25-37.5

B) Snatch – 12 to 15 x 1 @ 70+%, go every minute
- 37.5-52.5

2.Strength
A) Back squat – 3 x 9 @ 68-72% (2-4 RIR on all sets), rest 3 to 4-minutes between sets
- 60 60 62.5

B) Alternate B1 / B2
B1. Strict press – 4 x 7/5/3/3+ @ 74+% (2 RIR on 1st 3 sets, 1 RIR on the final set), rest 1 to 2-minutes before B2
- 28 30 33 6x33
B2. 4 x 10 barbell hip thrust - 70

C) 3 sets:
10 bulgarian split squat 25 lbs
8 hamstring curls 25 lbs
20 abductors with band

Workouts of the week 12 hours, x 6
Week 1/3

AM: 145 min

1.Gymnastics
- BMU x 20 reps

2.Weightlifting
A) Muscle clean + Clean pull under – 3 to 5 x 1+1 @ build up, go every 60 to 75-seconds
- 35-37.5 kg
B) Clean and jerk – 10 to 14 x 1 @ 70-90%, go every 60-seconds
- 50-60 kg

3.Metcon
EMOM30
1) 6 CTB + 8 pull up
2) 10 cal bike
3) 8 TTB
4) 10 cal bike
5) 7 power clean & jerk 45 kg

PM: 80 min
Strength
Legs & shoulders
- Hack squat
- Shoulder press
- Hip thrust
- Hamstring curl
- Abduction
- Lateral raises
- Bicep curl
- Abs

105 min

1.Intervals
A. Drills & warm up

B. 3 x 3 x 400 m, 100 m walk between reps and 3 min rest between sets
- 1.47, 1.45, 1.47
- 1.46, 1.46, 1.45
- 1.45, 1.44, 1.42

C. 5 x 200 m, 100 m walk between reps
- 47, 48, 45, 44, 42 s.

2.Aerobic work
For 45 min:
10 min erg
25 abmat sit ups

100 min
Back, chest & shoulders
- Strict pull ups 3 x 12
- Strict dips 4 x 8
- Bench press 4 x 8 x 35
- Accessories

Rest day

130 min

1.MU
- 15x1

2.Metcon
A1. 4-minute AMRAP
150 m Run
8 CTB
12 Wall ball @ 9/6 kg
Reps: 2 rnds + 20 m run

Rest 3-minutes before next part

A2. 4-minute AMRAP
9 – 15 – 21 – 27
(cal) Assault bike
(cal) Row
Reps: 48 cal

Rest 3-minutes before next part

A3. 4-minute AMRAP
150 m Run
10 pull up
12 Wall ball @ 9/6 kg
Reps: 2 rnds + 35 m run

Rest 3-minutes before next part

A4. 4-minute AMRAP
9 – 15 – 21 – 27
(cal) Row
(cal) Assault bike
Reps: 49 cal

Rest 3-minutes before next part

A5. 4-minute AMRAP
150 m Run
8 TTB
12 Wall ball @ 9/6 kg
Reps: 3 rnds + 95 m run

For time

• 2 km Bike/Erg
• 3 km run
• 2 km Bike/Erg
• 3 km run
• 2 km Bike/Erg

130 min

1.Weightlifting
A) Snatch balance + Overhead squat – 3 to 5 x 1+2 @ build up, go every 60 to 90-seconds
- 25-35

B) Snatch – 10 to 14 total sets, go every 60 to 90-seconds
B1. Power snatch + Snatch – 1+1 @ 65+%1 RM snatch
- 35-47.5
Once the weight gets too heavy for the complex move to:
B2. Snatch – 1 @ continue to build up
- 47.5-52.5

2.Strength
A) Back squat – 6 x 4 @ 78-84% (2 RIR on all sets), rest 3 to 4-minutes between sets
- 68

B) Alternate B1 / B2
B1. Seated strict press – 4 x 8/6/4/4+ @ 72+% (2 RIR on 1st 3 sets, 1 RIR on the final set), rest 1 to 2-minutes before B2
- 27-34
- Last set 4 reps
B2. Single arm DB/KB row – 3 x 8 – 12 @ RPE 8
45 lbs

C) EMOM6
1) hamstring curls
2) staggered stance DB DL