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15min AMRAP

20 Air squat
16 Lunge steps
12 Lateral squat
400m Run

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WARM-UP:

400m Run
10 Perfect stretch
400m Run
10 Half kneeling hamstring stretch
400m Run
10 Squat into hamstring stretch

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A,
AMRAP 5 min
15/13 Cal Bike
10 Box Jump Over @60/50cm
AMRAP 5 min
15/13 Cal Bike
7 Bar Muscle Up
AMRAP 5 min
15/13 Cal Bike
7 Strcit HSPU

no rest btw AMRAPs

B,
"6 Round Tabata"
Banded Abmat Sit Up
Superman Hold
Plank
6 Rounds of :20 sec of work and :10 sec of rest. Rotate through each movement, each round.

50 min walking

105 min
Warm up for 15 min

1.WL
A. Barbell warm up

B. Snatch complex every 2 minutes x 5
1 Muscle snatch
1 Hang power snatch
1 Behind the neck snatch grip push press
1 OHS
- 25 27.5 27.5 30 30 kg

2.Strength
A. Front squat 4x3x75%
- 60 kg

B. For quality:
16-12-8-4 reps of:
Ring push ups
Ring row

C. 3 sets:
8+8 bicep curls - 10 kg
12 side lateral raises - 4.5 kg

AM: 30 min
90 s. run/60 s. walk
4.4 km, 6.59 min/km
HR 126/158

PM: 130 min
Warm up for 20 min
1.MU
- Drills
- MU 25x1

2.Gymnastics
E2MOM8:
1 Rope climb
7 Deficit kipping HSPU
- Deficit (10 kg plates) 7 + 4 reps
- No deficit 6 + 6 reps

3.Strict pulling & pushing
A. 3RM strict weighted ring pull up (shoulders touches rings every rep)

Rest 5 minutes

B. 3 rounds of:
3 Strict ring pull ups -30% weight
10 Double DB push press - 13.5 kg 13.5 kg 15 kg

4.Cool down mobility

Rest day, total workouts of the week 11 hours, x 6
Week 4/4

Strength & conditioning
Metcon x 2
Aerobic work x 2 - 85 min
Upper body strength x 1
Squat - 1200 kg

Gymnastics
MU - 55
BMU - 10
BFLY - 75
BCTB - 60
HSW -

Recovery
Sleep, 8+ hrs/week - 4
Avg. time to bed - 22:50
Avg. hours asleep - 8 h 5 min
Avg. cals/day - n. 2770

150 min
Warm up for 20 min

1.BCTB
- BLY x 35
- BCTB x 20 (singles)

2.BMU
- BMU x 10

2.Strength
A. 4 sets of:
3 Moderate heavy box back squat - 100 kg
3 Heavy push press - 47.5 kg
2 min rest

B. 3 supersets:
10 TNG deadlift (moderate heavy) - 75 kg
10 DB Bench press - 13.5 kg
2 min rest

3.Metcon
A: AMRAP5
10 Box step overs with 2x22.5/15 kg Dumbbels
10 Wall ball
Reps: 4 rounds + 4 BSO

Rest 2.5 minutes

B. AMRAP5
14 Toes to bar
7 cal AB
Reps: 3 rounds

4.Cool down mobility

AM: 45 min
90 s. run/60 s. walk
6.6 km, 7.05 min/km
HR 134/159

PM: 140 min
Warm up for 20 min

1.MU
A. Drills

B. MU 17x1

C. MU+HTR 8x1+1

Total of 25 MU

2.WL
A. Lifting warm up:
Snatch pull to hold + Snatch
3x2+1 @ light-medium weight
- 25 30 35 kg

B. Snatch
Build to RPE 9 Single for the day

C. Every minute on the minute for 3-6 sets:
Snatch @ 85-90% of todays top set

3x

20 leg straddles
25 GHD situps
1:00 SB hold @150lbs

4 RFQ
5 deficit deadlift
10 SDHSPU
5 strict pullups