EMOM 20

Even : Clean Pull + Power Clean + Push Jerk, Climbing Heavy
Odd : Row 10 Cal

AMRAP 15

12 Box jump overs
12 Deadlift
9 Bar faciing Burpees
9 Hang power cleans
6 bar muscle Ups
6 Push Jerks

60kg

110 min
WU for 15 min

1.Back squat
5x5x75 %
- 67.5 kg

2.Conditioning
A. FT, IGYG:
50 DB thruster 2x10 kg
50 cal ski erg
50 DB snatch 17.5 kg
50 cal AB
50 rev. lunges 2x15 kg
Time: 12.58

B. AMRAP20:
15 KB deadlifts 2x14 kg
20 squat jumps
15 KBS 16 kg
15 push ups
8+8 KB snatch 12 kg
Rest 1 min b.r.
Times: 3.20, 3.05, 3.00, 2.57, 3.10

3.Core
Tabata sit ups

120 min
WU for 20 min

1.MU
- Drills
- 20x1

2.Conditioning
EMOM16:
1) 40 DU
2) 4 squat snatch 35 kg
3) 8 cal bike
4) 10 pull ups

Rest day

30 min
90 s. run/60 s. walk
4.3 km, 7.12 min/km

90 min
Aerobic work for 90 min:
10 min row
10 min bike
HR 130/153

Rest day

Rest day, total workouts of the week 12 hours, x 5
Week 3/3

Strength & conditioning
Metcon x 3
Aerobic work -
Upper body strength x 2
Squat - 2115 kg

Gymnastics
MU - 45
BMU -
BFLY - 145
BCTB - 85
HSW -

Recovery
Sleep, 8+ hrs/week - 3/7
Avg. time to bed - 22:55
Avg. hours asleep - 7 h 50 min
Avg. cals/day - 2820

PM: 145 min
WU for 15 min

1.BCTB
- BFLY x 30
- BCTB x 30 (singles)

2.Bench press
5x8x70 %
- New set every 3 minutes
- 38.5 kg

3.Conditioning
From tuesday 29.12.2020:
A. AMRAP7
12/9 cal Assault bike
15 Chest to bar > butterfly pull ups
21 DU
Reps: 3 rounds + 2 cal AB

Rest 5

B. AMRAP7
12/9 cal Ski
15 Toes to bar
21 DU
Reps: 2 rounds + 13 TTB

4.Accessory
A. Shoulder press 4 x 8
- 28 kg
B. Bicep curls
- 3 x 15 kg