AM: 40 min
Aerobic work
3 min run/1 min walk

PM: 75 min
Yin yoga

8-6-4-2

MU
Squat cleans @60kg
Push jerk

WARM UP
10-15 min cardio . Get the heart rate up in any way.
Warm up shoulders 5min. Rotate and swing to increase blood flow to shoulders.
STRENGTH/SKILL
Single arm tempo press 3X30
6x 8 reps
Use heaviest weights possible.
Between every set do 10 push ups with feet elevated on chair or lower if needed.
WORKOUT
Intervalls
4x 2min on 2min off

during 2 min
20 squats ( Change squat variation every round)
10 sit ups
20 mountain climbers
Max reps of burpees.

Push hard and go fast to get as many burpees as possible each round.

COOL DOWN
5 min calm breathing lying on back. then stretch for 5min.

Five rounds of:
A. Row 4min
B. Bike 4min
Total distance.
Also cals

A,
Barbell Good Morning
3 x 10 reps
- each set should be challenging but perfect position

B,
"Coffland"
Hang from a pull-up bar for 6 minutes: Each time you drop from the bar, perform:
800-m run
30 push-ups
Goal: No more than 8 drops from the bar.

C, Pulling
5 x 3reps heavy weighted negative pull up (10-12 sec lowering )
30 sec rest btw reps
2 min rest btw sets

WARM UP
10min cardio
Warm up hips and legs for 5-10min

STRENGTH/SKILL

3x max hold wall sit. rest 60sec between sets.

then..
4x30 calf raises. Rest 60 sec between sets

WORKOUT
Hill sprints
1. find a hill
2. mark aprox 60 - 70 meters. (Good runner ? then 70m)
3. Do 4x all out effort sprints with 90sec rest between sets.
4. Every run should be maximum of what you can do. No pacing !!

COOL DOWN
5 min calm breathing and foamrolling legs.

Complete as many rounds as possible in 20 minutes of

• 5 strict weighted pull-ups
• 10 weighted sit-ups
• 15 dumbbell squats

♀ 25-lb. DBs ♂ 35-lb. DBs

Use a single DB for the pull-ups and sit-ups and two for the squats.

4 Rounds for Time:
200m run
20 overhead standing lunges w/ 25lb weight
10 burpee box jumps

After round 2...
50 ab mat sit-ups

My time: 12:29

180 min
Warm up + COS 15 min

1.MU
- Drills
- MU+CTR 3x1
- MU 10x2 + 1x3
- MU x 26

2.SHSPU - not done

3.Gymnastics
A. Butterfly pull up + HSPU prep
- 15 bfly
- 10 HSPU

B. EMOM12:
1) Kipping handstand push ups - 6 x 6
2) Chest to bar > butterfly pull up - 8 8 9 9 9 9

4.Push press + Push jerk
Heavy 1+2 for the day

5.Metcon
A. 7 min AMRAP:
6 Squat cleans (heavy) - 50 kg
12 Box jump overs
Reps: 4 rounds + 5 SC

• Rest 3 min-

B. 7 min AMRAP:
10-15 m HS Walk > 8 thrusters @ 30 kg
12 DB Snatches - 15 kg
Reps: 5 rounds + 4 thrusters

6.Strength
A. Strict CTB pull up (sup. grip)
- 4 x Max effort
- 9 7 8 7

B. 3 sets:
KB Sumo RDL x 20 - 16 20 20 kg
Side star plank 20+20 s.

Kakkosia 75%