Warm up(10)
100m run
10 heel grab
10 knuckle draggers
10 squat jumps
10 body builders
10 knee grab
10 side lunge
100m run
:30 quad stretch per

WRK(24)
400m run, then at the 3:00 min mark complete the following:

On the 3:00 x6
20 dumbbell hopovers
10 goblet squats(choose weight)
10 v-ups
20 mountain climbers

then
400m run immediately after the last round

Finisher
50 kneeling crunch
1:00 butterfly stretch

80 min
Easy bike
26 km
20 km/h
HR 107/135

135 min
Warm up for 15 min

1.WL
Every 2 min for 7 lifts:
6 Burpees
3 Squat cleans @ 75-80 % > 1 power clean + 2 squat cleans

2.Metcon
Every minute on the minute for 32 minutes:
1) 15 Cal Bike > 13 cal
2) 12-18 Chest to bar > 12 pull ups
3) 15 Wallballs 20 lbs
4) Rest
HR: 168/186

3.Strength accessory
A. 3 sets:
20 lateral raises - 2.5 kg
15 reverse fly - 2.5 kg

B. 3 sets:
12 lat pulldown - 35 35 40 kg
15 push ups

C. 3 sets:
8 hamstring curls - 10 kg
15 hip thrust w/DB - 45 lbs
8+8 bicep curls - 25 lbs

D. Tabata core
Hollow hold/arch hold

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For time:

20-19-18...-1
Air squats
200m Run

WARM-UP:
800m run
20x Squat + squat hold rotation

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140 min
Warm up for 20 min

1.MU
- Drills
- MU 28x1, go. e. 90 s.

2.WL
Every 2 minutes for 6 lifts:
Clean and jerk
- Build to RPE 9 Single, no misses!

3.Back squat
4x5 @ RPE 8
- 70 kg

4.Strength accessory
3 sets:
8+8 DB Three point row - 45 lbs
8-12 DB Seated press - 20 25 25 lbs

75 min
Easy bike
HR 113/140
27 km, 21.1 km/h

170 min
Warm up for 20 min

1.MU
- Drills
- MU 12 x 1, go e. 90 s.

2.BCTB
- Bfly x 10
- BCTB x 25 (singles)

3.Front squat
- 5x3 @ RPE 8
- Rest 2-3 min between sets

4.Romanian deadlift
- 3x5-8 @ RPE 7
- Rest 2 min between sets
- 3x8x60 kg

5.Conditioning
3 rounds, each for time:
15 KB Swings 24 kg
12 Box jump overs
15 Cal Ski-erg
- Rest 2 min between rounds, faster each round!
- Times: 2.09, 2.00, 1.53

6.Strength accessory
3 sets:
10+10 strict DB press - 25 lbs
30 s. hollow hold
15 bicep curls - 15 kg
30 s. arch hold

165 min
Warm up for 20 min

1.MU
- Drills
- MU 25 x 1, go e. 90 s.

2.WL
A. Snatch pull to hold + Snatch
- Build to Rpe 8 1+2 for the day

B. 3x1 snatch @ Max of complex
- 47.5 kg

C. Halting snatch deadlift
- 3x5 @ 90-95 % of max Snatch
- 52.5 kg

3.Strength
3 sets:
TE Ring dips (RiR 2) - 9 8 6
TE Neutral grip pull ups (RiR 2) - 11 9 8

4.Aerobic work
Easy AB for 20 min

Rest day, total workouts of the week 10 hours, x 5
Deload week

Strength & conditioning
Metcon x 1
Aerobic work x 2 - 100 min
Upper body strength x 2
Squat - 1220 kg

Gymnastics
MU - 45
BMU -
BFLY - 20
BCTB - 35
HSW -

Recovery
Sleep, 8+ hrs/ week - 2
Avg. time to bed - 22:45
Avg. hours asleep - 7 h 55 min
Avg. 2700 kcal/day

75 min

1.Aerobic work
For 60 min: 2 min run/1 min walk
8.9 km, 6.46/4.13 min/km
HR 135/156

2.Accessory
Accumulate 30/side of 90-90 Hip rotations
- Rest as needed-
Accumulate 30+30 Quadruped thoracic rotations
- Rest as needed-
Accumulate 30+30 Bird dogs