Warm up(0:00-10:00)

30 sec Active dive bombers
Active spiderman-jog back

30 sec Downdog w/foot pedal
Active Samson-jog back

30 sec knuckle drags
Cossack squats-jog back

Mobility(10:00-15:00)
1:00 min pigeon per
1:00 min ankle stretch per

Skill/Teach(15:00-25:00)
Row-quick handle return, finish pull at 11 o'clock position

Jump lunge-back knee touch, full extension at the top

Abmat sit up-full range of motion, hands touch by head and toes

Hrpu-chest touch floor, hands release full plank at top

Metcon(18)
AMRAP in 18 minutes

“Jump Ship”

21/15 Calorie Row

18 Jumping Lunges

15 AbMat Sit-ups

12 Hand Release Push-ups

Opt(12)
5x5 hip extension
5x5 superman
Tabata single/double under

Finisher
30 band pull aparts
100 bicycles
1 min samson per

80 min
Warm up for 15 min + 25 m HSW
1.Weightlifting
A. Build to 70% Overhead squat triple from the ground
- Snatch + 2 OHS

B. Every minute on the minute for 15 minutes:
0-5: 3 Power cleans 40% - 27 kg
5-10: 2 Power cleans 50% - 33 kg
10-15: 1 Power clean 60% - 40 kg

2.Accessory
A. 3 sets:
5+5 Lateral box step ups (no weight, high box)
5+5 Half kneeling KB Bottom up press - 6kg
20 s. Passive hang
15+15+15 Gymnastics swimming

120 min
Warm up for 20 min + 30 m HSW
1.Gymnastics
A. Butterfly pull up practice for 20 min
- 8 8 8 9 10 10 11 6 = 70 reps

B. Buttefly CTB practice for 10 min
- 10 attempts

C. HS practice
- 3 sets: Wall facing HS Holds - 20 s.
- 3 sets: Side facing HS Holds - 20 s.
- 3 sets: Freestanding HS Holds - best set 5 s.
- 3 sets: 20 Wall facing Shoulder taps

D. Upper body strength - not done

2.”Concept triangle”
Every minute on the minute for 40 minutes:
1) Ski for cal
2) Bike for cal
3) Row for cal
4) Rest
Rounds 1-5: 10 cal
Rounds 6-10: 12 cal
HR 157/175

24.12. rest day

25.12. 45 min
Aerobic work for 45 min, 1 min run/1 min walk
PK1-PK2
6.75 km
130/164
6.48/4.29 min/km

75 min
1 min run/1 min walk
11.15 km
125/150
6.47/4.35 min/km

90 min
Warm up for 15 min + 10 m HSW
1.Gymnastics
A. MU practice
- RS
- HTR
- TWB
- MU 16 x 1
- Total of 16 MU

B. RMU strength:
Every minute on the minute for 12 minutes:
1) Top of dip hold - 15 s.
2) Bottom of dip hold - 15 s.
3) Chest to rings hold - 15 s.
4) Rest

C. BMU Strength:
2 sets:
- 10 Hollow body lat pull down
- 10 Supine hollow to arch
- 10 Scap pull ups

5 x clean and jerks (half of your own body weight)
20 x air squats
3 x deadlift (your own body weight)
20 x double unders

Rest day, total workouts of the week 14 hours, x 8
Metcon: ma, ke, pe, la
Aer: ti, to, 2 h 10 min
Squat: 650 kg

Gymnastics:
Pull up -
CTB - 40
TTB - 90
HSPU - 75

MU - 32
BMU - 46
Bfly - 70
HSW - 77 m

Sleep 1/7
Avg. tt. bed 22:50
Avg. t. asleep 7 h 25 min
Avg. EA 42 kcal/FFM

140 min
Hard routine
Warm up for 15 min
1.Strength
A. E2MOM: Front squat with pause @ bottom
00-10.00: 2 FS
10.00-20.00: 1 FS

B. 3 sets:
- Max strict HSPU - abmat + 5 kg plate - 4 4 3 reps
Straight into
- Max kipping HSPU - from ground - 5 6 3 reps

2.Conditioning
A. 12 days of Christmas
1 250 m row
2 BMU
3 DB thruster 30 lbs
4 burpee box jump
5 HSPU
6 CTB
7 KBS 24 kg
8 DB snatch 35 lbs
9 TTB
10 DB lunges 35 lbs
11 ring dip
12 man makers 30 lbs
Time: 1:04:00
HR 165/182

130 min
Warm up for 15 min + 15 m HSW
1.Gymnastics
A. MU practice
- RS
- TWB
- HTR
B. E2MOM30: MU x 1
- Total of 16 MU
C. Gymnastics strength:
4 sets:
5-8 Russian dips - 5 4 4 4 reps
10 Feet elevated Bulgarian ring row - feet on ground
- Rest 60 s.

2.Weightlifting
A. High hang snatch, heavy single

B. Snatch trap high pull 3 x 5
- Not done

3.Conditioning
A. 4 rounds:
3 min on / 2 min off: > 2 min on / 2 min off
200 m Row
30 Double unders
Max effort Double KB Shoulder to overhead 16 kg
Reps: 10 11 12 12