45 min
90 s. run/60 s. walk
6.65 km, 6.55 min/km
HR 122/155

Rest day, total workouts of the week 7 hours, x 5
Deload week

Strength & conditioning
Metcon x 2
Aerobic work x 4 - 170 min
Upper body strength -
Squat -

Gymnastics
MU - 25
BMU - 35
BFLY -
BCTB -
HSW -

Recovery
Sleep, 8+ hrs/week - 5/7
Avg. time to bed - 23:20
Avg. hours asleep - 8 h 15 min
Avg. cals/day - n. 2600

A,
Every 1 min for 30 mins, alternating between:
15/13 Row Calories
10 Burpee Box Jumps 60/50cm
50 Double Unders
15/13 Row Calories
10x 2 Squat + 1 Pull-up
100 Single Unders

B,
Tempo Dumbbell Bench Press 6-6-6, using heaviest weight per set
Tempo Dumbbell Single Leg Deadlift 12-12-12, using heaviest weight per set

Tempo Dumbbell Bench Press- 3x6, 3 secs down and 3 secs up
Tempo Dumbbell Single Leg Deadlifts- 3x6 L/6 R, 3 secs down and 3 secs up

6,8km run

140 min
Warm up for 20 min

1.MU
- Drills
- MU 6x1
- MU 7x2

2.Conditioning
FT:
Buy in: 24 cal ski erg
Then: 27 - 21 - 15 - 9
BJO
KBS 24 kg > 20 kg
Time: 8.24

3.Strength
A. Weighted chin up
4x3
New set every 2 minutes
- 10 10 12 14 kg

B. AMRAP4
4 Strict chest to ring pull ups
4 Strict HSPU > knees on 24" box
Reps: 3 rounds + 4 CTR

Rest 4

C. AMRAP4
8 Ring row
8 Push up
Reps: 5 rounds

4.Cool down
5 min easy AB

5 rounds

15 KB swings @32
10 lunges
15 cal assault bike
10 push-ups
15 sit-ups
10 KB sumo deadlift highpulls @32

110 min

Warm up & movement prep for 45 min

Conditioning
For time, 12 days of Christmas:
1 Push jerk 45 kg > 40 kg
2 Front squat > 40 kg
3 Power clean > 40 kg
4 Bar muscle up
5 Burpee to target
6 Toes to bar
7 Wall ball
8 HSPU > abmat
9 Devil's press 2x15 kg > 2x10 kg
10 Jumping lunges
11 Chest to bar
12 Power snatch 45 kg > 35 kg
Time: 1.02.8
Bar muscle ups till round 10, rounds 11 and 12 scaled to 4 strict pull ups
HR 165/176

3 Rounds
Push-ups x12
Deadlifts x8
Shrugs x10
Push Press x 8

-Into-

3 Rounds
1:00min run
15 sit ups
Burpees x10
10 knee ticks
Squat jumps x10
Plank med ball rolls x20
(1 min rest)

8 rnds for time
20m sandbag carry (75/50kg)
500m row

TC: 27min

75 min

1.Aerobic work
Walking for 40 min

2.Conditioning
4 RFT:
50 air squat
50 reverse lunges
25 hollow rock
25 arch rock
15 push ups
15 leg raises
15+15 side plank raises
10+10 cossack squats
Rest 2 min between rounds
Round times: 7.10, 6.55, 6.50, 6.40