80 min

Warm up for 25 min

Workout of the day:
A. From 00.00-10.00
Find 5 RM front squat from ground
35 40 45 50 55 60 62.5
Result: 62.5

B. From 10.00-16.00 AMRAP:
5 front squat @ 75 % of A > 45 kg
10 HSPU > abmat
15 T2B > 12
Result: 2 + 6 HSPU

C. From 17.00 >
Death by power clean @ 40 kg + bar over burpee
Result: round of 6s' + 7 power clean on round of 7s'

Cool down: 10 min AB

90 min

1.Skill
A. HSW practice for 10 min

2.Weightlifting
A. Clean and jerk – 9 x 1.1.1 @ 65-85%, go every 90 sec.

3.SPP (Conditioning)
A. 5 Rounds for time
2 Rope climbs, 15′ > 10 T2B
4 Squat clean @ 100/70kg (225/155lbs) > power snatch @ 35 kg
20m Handstand walk > 4 deficit HSPU @ abmat + 20 + 10 kg plates

Time cap. 15-minutes
Result: ?

4.5 min AB + mob.

Morning: 20 min

1 min walk / 1 min run
127/144
7.49/5.47 min/km

Afternoon: 120 min

1.Skill
A. HSW practice for 15 min
B. Ring MU practice for 35 min
- Progressions
- Muscle up 6 x 1 reps

2.Strength
A. Alternate A1 / A2
A1. Back squat – Build to a heavy set of 2 (H2) for the day in a 20-minute window, performing the dip sets (A2) between your squat sets.
90 kg
A2. Strict dip – 7 x 3 @ AHAFA (Heavier than last week)
6 x 3 x 7.5 kg 1 x 3 x 10 kg

B.THEN in a 10-minute window, do as many sets of 2 @ 85% H2 back squat as you can
6 x 2 x 77.5 kg

3.Cool down
5 min AB

Morning: 20 min

1 min walk/1 min run
131/156
7.45/6.01 min/km

Afternoon: 130 min

1.Skill
A. HSW practice for 15 min

2.Weightlifting
A. Clean from blocks (below knee) + Jerk – (9 to 12) x 1 @ 65+%, EMOM.

B. Power snatch – 2 sets TnG, 2 sets DnG x (3 to 5) @ 75-80%, rest 2-3 m between sets.
5*25 5*30 3*35 3*40

3.Skill / Gymnastics
A. Bar muscle up progressions from JG
B. 10-minute EMOM
Bar muscle up x 1

4.SPP (Conditioning)
A. 4 Rounds for time
21 Wall ball @ 14/9kg (30/20lbs)
21 GHD sit up > 15 HSPU 1 abmat
21/15 cal Assault bike

Time cap. 20-minutes
Result: 19.08
175/186

5.Cool down
A. Easy Assault bike, row or walk for 5 – 10 minutes while breathing in through the nose and out through the mouth
B. Movement flow of your choice from the video library

Morning: 20 min

1,5 min walk / 1 min run
125/149
8.04 min/km

Afternoon: 130 min

1.Skill
A. HSW practice for 15 min

2.Strength
A. Alternate A1 / A2 for 10 rounds – Perform deadlift and strict HSPU as a superset (move from deadlift to HSPUs as soon as possible), start a new superset every 2 minutes.
A1. Deadlift – 5 @ 70-75%
A2. Strict (deficit) HSPU – 3 to 5 >
Abmat + 5 kg plate 3 3 4 4 4 / 4 5 5 5 5

3.Conditioning

A. 8-minute AMRAP
13 – 8 – 5 Thruster @ 40/30kg (95/65lbs)
35 Double unders
13 – 8 – 5 Bar facing burpees
Flow. 13 thruster, 35 DU, 13 burpees, 8 thruster, 35 DU, 8 burpees etc.
Result: 1 + 17 DU

Rest 4-minutes before part B

B. 8-minute AMRAP
5 Power clean and jerk @ 60/40kg (135/95lbs)
8 Pull up
13 Push up
21 Air squat
Result: 2 + 3 air squat

Rest 4-minutes before part C

C. 8-minute AMRAP
8 Front squat @ 60/40kg (135/95lbs) > 35 kg
13 Toes to bar
13/8 cal Assault bike
Result: 3 + 6 front squat

4.Strength
B. Alternate B1 / B2 / B3 for 3 rounds
B1. Single arm DB press, rest 1m before B2
12*20 12*15 12*15 lbs
B2. Single arm DB row – 8 to 12 @ AHAFA, rest 2m before B1
10*40 10*40 10*40 lbs
B3. Bicep curl
10*20 8*20 10*15 lbs

4.Cool down
A. 5 minutes light easy jog/walk with nose breathing.
B. Lunge Flow

120 min

1.Skill
A. HSW practice for 20 min
B. BMU practice for 10 min

2.Weightlifting
A. Clean from blocks (knee) + Jerk – (9 to 12) x 1 @ 65+%, EMOM.

B. Power snatch – 2 sets TnG, 2 sets DnG x (3 to 5 reps) @ 72.5-77.5%, rest 2-3m between sets.
5*30 4*35 3*37.5 3*40

3.SPP (Conditioning)
A. 5 Rounds, each for time
7 Ring muscle up > 2 BMU
5 Squat Clean @ 90/65kg (205/145lbs) > 40 kg
3 Jerk @ 90/65kg (205/145lbs) > 40 kg

Start a new round every 3-minutes
Results: 0.52, 0.59, 1.00, 0.57, 0.54

4.Cool down
A. Easy Assault bike, row or walk for 5 – 10 minutes while breathing in through the nose and out through the mouth
B. Movement flow of your choice from the video library

135 min

1.Skill
A. HSW practice for 15 min
B. Ring MU practice for 15 min
- Progressions

2.Weightlifting
A. Snatch from blocks (knee) – (9 to 12) x 1 @ 65+%, EMOM.
35 35 37.5 / 37.5 40 40
42.5 45 0 / 47.5 50

3.Strength
A. Alternate A1 / A2 for 8 rounds – Perform back squat and ring muscle ups as a superset (move from back squat to muscle ups as soon as possible), start a new superset every 2 minutes
A1. Back squat – 3 @ 70-75%
8 x 3 x 67.5
A2. Strict muscle up – 1 to 5 > turn w/feet on rogue block
2 3 3 2 3 3 3 3

4.SPP (Conditioning)
A. 3 Rounds for time
3 Rope climbs, 15′
60 Double unders
9 Thruster @ 60/40kg (135/95lbs) > 35 kg
18/15 cal Row
Time cap. 15-minutes
Result: 13.59
176/183

5.Cool down
A. 5 minutes light easy jog/walk with nose breathing.
B. Lunge and/or Thoracic Flow

Morning: 30 min walking

Evening: 120 min

1.Skill/ Jacked gymnastics workout from 4.11.2017
A. 3 rounds:
- 10 box assisted butterfly pull up
- 5 ring swings
B: 3 rounds:
- 5 kip swings + 5 x 1 butterfly pull ups
- 2 ring swings + 1 hips to rings + 2 ring swings
C. Ring muscle ups
6 x 1 reps

2.Strength
A. Alternate A1 / A2
A1. Back squat – Build to a heavy set of 4 (H4) for the day in a 20-minute window, performing the dip sets (A2) between your squat sets.
80 kg
A2. Strict dip – 5 x 5 @ AHAFA
5 5 5 5 6.25 kg

B. THEN in a 10-minute window, do as many sets of 4 @ 85% H4 back squat as you can > 8 x 4 x 67.5 kg

3.Cool down
5 min AB

130 min

1.Skill
A. HSW practice for 15 min
B. Ring MU practice for 20 min
- Progressions

2.Weightlifting
A. Snatch from blocks (knee) – 9 to 12 x 1.1 @ 65-80%
35 35 37.5 / 37.5 40 40
40 42.5 42.5

B. Overhead squat – In a 5 minute window, accumulate as many high quality sets of 5 repetitions as you can. Start with empty barbell, then add load if movement feels good.
15 15 25 30 35

3.Strength

A. Alternate A1 / A2 for 6 rounds, E2MOM – Perform back squat and ring muscle ups as a superset (move from back squat to muscle ups as soon as possible), start a new superset every 2 minutes.
A1. Back squat – 3 @ 70-75%
A2. Strict muscle up – 1 to 5 > turn w/feet on rogue block
3 2 3 2 3 3

4.5 min AB + mob.

130 min

1.Skill
A. HSW practice for 20 min
B. BMU practice for 20 min

2.Gymnastics
A. 18- minute EMOM, alternating minutes
(1) – 3 to 8 Bar muscle up > 1 2 2 2 2 5
(2) – 3 to 8 Parallette HSPU (deficit of choice) > no deficit
5 5 5 5 5 8
(3) – REST

3.Weightlifting
A. BTN Split jerk, 12 x 1, EMOM, focus in quality
25 30 30 / 30 35 35
40 40 45 / 45 45 45

4.Strength
A. Back squat

5.Cool down
A. Easy row or assault bike for 5 minutes, HR < 140
B. Thoracic Flow