165 min

1.MU
- Drills
- EMOM10: MU x 1

Hard routine

2.Strength
A. Weighted CTB chin up x 3
- 5 10 12.5 15 12.5 12.5 kg

B. Push press H5

3.Metcon
10 rounds: 3 min on/ 1 min off:
A. 15 cal Row + 6 Burpee box jumps + 30 Double unders
Reps: 1+11 cal, 4+6+30+15+6 BBJO, 30+15+6+30+3 cal, 12+6+30+7 cal, 8+6+30+9 cal

B. 200 m Run + 8 Toes to bar + 20 Walking lunges
Reps: 1+120 m, 80+8+20+200+8 TTB, 20+200+8+20+50 m, 150+8+20+200 m, 8+20+200+8+20 WL
HR 174/185

4.Strength accessory
A. 100 banded bicep curls

B. 100 banded tricep ext.

C. 3 sets:
20 GHD hip ext.
20 GHDSU

120 min
Warm up for 15 min

1.HSW
- 10 m

2.BMU
- 5x1 + 5x2
- BMU x 15

3.BCTB
- Drills
- BFLY x 30
- BCTB x 25 (singles)

4.Back squat
- 4x10x65 kg

5.Strength accessory
3 sets:
8/s. bulg. split squat - 25 lbs
8/s. stag. stance RDL - 40 kg

Rest day

60 min massage

PM: 140 min
Warm up for 20 min

1.MU
- Drills
- MU 8x1 + 8x2
- MU x24

2.Weightlifting
E2MOM16: Split jerk x 3

3.Running intervals
E3MOM24: 400 m run on assault runner
Times: 1.57, 1.57, 2.01, 2.00, 2.01, 2.02, 2.01, 1.57
12-12.5 km/h
HR 169/185

4.Strength accessory
4 sets:
7 strict pull ups
8 shoulder press - 29 kg

100 min
Warm up for 20 min

1.BCTB
- Drills
- BFLY x 25
- BCTB x 20 (singles)

2.Front squat
- 5x5x65 kg

3.Deadlift
- 4x8x80 kg

4.SHSPU
- Feet on 24" box
- 8 8 8

AM: 60 min
Warm up for 5 min
1.Rowing intervals
8 x 4 min on:2 min off @ VK2-MK pace
- Pace: 2.08, 2.07, 2.06, 2.05, 2.04, 2.04, 2.04, 2.03, avg. 2.05/500 m
- Watts: 167, 171, 175, 179, 181, 182, 183, 187, avg. 178
HR 163/186
Cool down for 5 min

PM: 120 min
Warm up for 15 min

1.MU
- Drills
- MU 6x1 + 10x2
- MU x26

2.BCTB
- Drills
- BFLY x15
- BCTB x20 (singles)

3.Weightlifting
Power snatch + snatch 1+1
Go every 90 s. x 12, start @ 60 %

Total workouts of the week 11 hours, x 6
Week 2/3

Strength & conditioning
Metcon x 3
Aer x -
BB x 2
Squat - 4060 kg

Gymnastics
MU - 60
BMU - 15
BFLY - 80
BCTB - 65
HSW - 45

Recovery
Sleep 2/7
Avg. 22:40
Avg. 7 h 45 min
EA. 41 kcal/FFM

165 min

1.MU
- Drills
- MU go e. 75 s.
12x1

Hard routine

2.Power snatch + snatch
H1+1

3.Metcon
AMRAP30 with a partner:
800 m run
50 PS @ 35 kg
800 m run
10 rope climb (3 short + 2 long)
800 m run
50 BBJO
Result: 1 round + 800 m run + 19 PS

4.Strength accessory
A. Strict CTB pull up w/ red band
- 5 6 6 6

B. 3 sets:
8 DB bench - 30 lbs
8 DB prone row - 30 lbs

C. 3 sets:
12 strict DB press - 20 lbs
12/s. DB bicep curl - 20 lbs
12 side lateral raise - 10 lbs

100 min
Warm up for 15 min

1.HSW
- 15 m

2.SHSPU
- Feet on 24" box
- 8 7 7 7

3.Back squat
4x10

4.Strength accessory
A. 3 sets:
12 hip thrust - 65 kg
8 hamstring curls - 10 kg

B. 3 sets:
20 GHD back ext.
20 GHDSU

PM: 160 min
Warm up for 20 min

1.MU
- Drills
- MU 10x1 + 7x2
- MU x24

2.BCTB
- Drills
- BFLY x15
- BCTB x20 (singles)

3.Weightlifting
Power clean + split jerk 1+2

4.Running intervals
8 x 2 min on:1 min off run on assault runner
30 cal
12-12.5 km/h