5min Row/Airbike/Bike nose breathing only

Thoracic Flow video

12 min amrap

2/4/6/8/10/12/14.....

• One handed Thrusters w. kettlebell
• Burpees

(split Thrusters 50/50 between Hands each round)

145 min
Warm up for 20 min

1.MU
- Drills
- MU 15x1

2.Gymnastics capacity
Every 90 s. for 4 rounds each:
A. Tough set of Toes to bar + 5-10 Fast V-ups
- 8 + 8
B. Strict pull ups
- 6 6 6 6

3.Metcon
Every 3 minutes for 6 rounds:
15 Cal row
5 squat cleans @ 45 kg
Times: 1.49, 1.47, 1.44, 1.44, 1.45, 1.34
HR 158/182

4.Strength accessory
3 sets:
10+10 DB press - 25 lbs
15 bicep curls - 15 kg
10 side lateral raise - 10 lbs

110 min
Warm up for 20 min

1.MU
- Drills
- MU 15x1

2.Butterfly pull ups
- 2x10

3.Snatch
EMOM10 x 1

50 min
Warm up for 20 min

1.Conditioning
EMOM30 (5 rounds):
1) 10 DB thrusters - 2 x 10 kg
2) 10 hollow rock + 10 arch rock
3) 10 DB hang clean + jerk - 2 x 10 kg
4) 30 s. HS hold
5) 10 lunges w/DB - 2 x 10 kg
6) 10 v-ups + 10 jumps over DB
HR 149/171

45 min
2 min run/1 min walk
HR 130/155
6.45 min/km
7.1 km

Rest day, total workouts of the week 8 hours, x 4
Week 2/3

Strength & conditioning
Metcon x 1
Aer x
BB x 1
Squat - 1125 kg

Gymnastics
MU - 45
BMU -
BFLY - 60
BCTB - 60
HSW -

Recovery
Sleep 2/7
Avg. 22:45
Avg. 7 h 30 min
EA. 42 kcal/FFM

Rest / sick 13.-17.3.2020

Rest day

30 min massage

140 min
Warm up for 20 min

1.MU
- Drills
- MU 13x1 + 1x2
- MU x 15

2.Weightlifting
A. Power clean + push jerk + split jerk
- Go e. 90 s. x 10

B. EMOM12 (4 rounds):
1) 5 STOH - 35 35 40 40 kg
2) 5 HPC - 35 35 40 40 kg
3) 5 thruster - 35 35 40 40 kg

3.Strength accessory
A. Shoulder press
- 3 x 8 x 30 kg

B. 3 sets:
6-10 DB bench press - 30 30 30 lbs
15 bicep curl - 15 15 15 kg
8+8 DB row - 40 40 40 lbs