Morning: 45 min
WU for 15 min
1.Strength
A. Front squat – build to a heavy set of four (4) for the day in 15 to 20 minutes

Evening: 135 min
WU for 10 min
Skill: MU practice for 40 min
Progressions
Muscle up 10 x 1 rep

B. Alternate
B1. Deadlift – 4 x 8 @ 67.5-75%1RM, rest 2 minutes before B2
75 80 80 82.5
B2. Strict press – 4 x 6 @ AHAFA (as heavy as form allows), rest 2 minutes before B1
27.5 30 30 30

2.SPP (Skill)

A. 2 x 4 minute EMOM, alternating
(1) – Rope climb – Max reps in 30 seconds / 2 2 2 2
(2) – Pistols, alternating- Max reps in 40 seconds / 14 15 18 20
REST. 2 to 5 minutes between EMOMs on part A

B. Scenarios for time, until you hit your fastest possible time for the day
2 Rounds for time of:
40 Double unders
5 Power snatch @ 60/40kg (135/95lbs) > 30 kg
No more than 3 attempts. REST. As needed between attempts
Results: 1.47, 1.42

C. Wall ball – 125 reps @ 9/6kg (20/14lbs), in as few a sets as possible, rest as needed between sets > 100 reps
35 + 30 + 20 + 15
6.20 (rest btw. sets: 1.00-1.20)

3.Cool down
A. 10 minutes on AB/row or similar, HR < 140

Morning: 45 min
WU for 10 min
1.Weightlifting
A. Suggested snatch warm up
A. Hang power snatch + snatch – 15 x (1+1) @ 65%+, go every 90 seconds. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.
35 35 37.5 / 37.5 37.5 40 / 40 40 40 / 42.5 42.5 42.5 / 42.5 45 45

Evening: 135 min
WU for 10 min
Skill: BMU practice for 30 min
Progressions

B. Clean and jerk – build to a heavy set of 2 cleans + 1 jerk for the day, aim for 4 to 8 sets @ 80-95%1RM range

2.SPP (Skill)

A. Alternate
A1. Touch and go (squat) snatch – (2 to 3) x 12 @ 40 – 60%1RM, Rest as needed before A2 / 25 25 kg
A2. Toes to bar – (2 to 3) x (10 to 30), Rest as needed before A1 / 22 18

B. Alternate
B1. Thruster – (2 to 3) x 12 @ 40 – 70%1RM, Rest as needed before B2 / 32.5 35 kg
B2. Ring muscle up – (2 to 3) x (3 to 12), Rest as needed before B1
3x1 3x1

C. 6 to 10 minute EMOM – 1 Legless rope climb > not done

D. Rotate through at your own pace for 2 to 3 rounds > 2 rounds
D1. Top of dip hold – Accumulate 15 to 20 seconds / 20 sec, knees tucked in
D2. Hollow (hold/rock) – Accumulate 30 sec hold / 30 reps / 30 reps
D3. Bottom of dip hold – Accumulate 15 to 20 seconds / 20 sec
D4. GHD hip extension – 10 to 20 reps, tempo 2011 / 10 reps

3.Cool down
A. 5 minute assault bike or row, HR (Heart Rate) < 140
B. Thoracic Flow

135 min
WU for 15 min
Skill: BMU practice for 30 min
Band
BMU fb. 5 x 3 = 15 :)

1.Weightlifting
A. Suggested snatch warm up
A. Snatch – build to a heavy triple (3) for the day, aim for 5 to 7 sets @ 80-90%1RM range
25 30 35 2x40 2x45 2x47.5 2x50 2x50x. 2x50x.

2.Strength
A. Rotate through
A1. Back squat, rest 2 minutes before A2
1 x 6 @ 78-83%
1 x 4 @ 81-85%
1 x 2 @ 85-90%
1 x 4 @ heavier than first set of 4.
A2. Behind the neck strict press – 4 x 6 @ AHAFA (add load each set), rest 2 minutes before A3.
20 22.5 25 25
A3. Barbell bent over row – 4 x 6 @ AHAFA (add load each set), rest 2 minutes before A1.
47.5 50 52.5 55

3.Cool down
A. Easy row or assault bike for 15 minutes, HR < 140

2000m
5min rest
1000m
5min rest
500m

Dette "workout" er bare for quality

500m Row
50 DU
10 Strickt Press 20 kg
25 squats 20 kg
5 Strickt press 50 kg
15 squats 50 kg
2 Strickt press 60 kg
8 squats 60 kg

Der efter 4 runder af:
10 step-ups på en lav box med 25 kg på nakken

Der efter 3 runder af:
10 Ghd
10 burbees

1.Conditioning

5min
3RFT

• 10 kb snatch 24kg
• 10 burpeed boxjmp

5min
3RFT

• 10 thruster 60kg
• 10 pushup

5min
3RFT

• 10 T2B
• 10 front squat 60kg

5min
3RFT

• 10 pullup
• 15 wallball

5min
3RFT

• 10 lunge frontrack 60kg
• 30 DU

For Time
50 Air squats
30 Push-ups �
1k Row�
30 Push-ups�
50 Air Squats�

@15min Mark Begin (10min Cap)

For Time
1 Mile row
25 Knees to Elbows
1 Mile row
25 Toes to Bar
1 Mile row
25 GHD Sit Ups

1. Front squat

• 3@75%
• 1@80
• 3@75%
• 1@83
• 3@75%
• 1@85

2. Clean&jerk

• 2+1@60%
• 2+1@70%
• 2+1@80%
• 2+1@85%
• 2+1@90%
• 2+1@95%

3. Conditioning

Strict JT"
21-15-9:
Strict HSPU
Strict Ring Dips
Push-ups
rest 3 min
5RFT:
9 Power Snatch (42 kg )
15 Wallballs (9 kg)
21 Double-unders
wod 1 cap time 12 min wod 2 cap time 10 min

Several short metcons

@ 0 - 4 min, 4 min AMRAP

3 Front squat 70/50 kg
6 HSPU
9 CTB (-> pullups)

*

@ 8 -20 min, 12 min AMRAP (40:20)

CAL row (1 cal = 1 rep)
KB swings 24/16 kg
Carpet-over-burpees
STOH 35/25 kg

*

@ 25 - 30 min, 5 min AMRAP

16 WB
8 TTB

*

@ 35 - 40 min, 5 min AMRAP

10 double KB lunges 16/12 kg
10 KB push-ups 16/12 kg
20 sit-ups

*

@ 43 - 48 min, 5 min EMOM

30-50 DUs

---

Make sure you have everything for every metcon before you start!

Partner WOD with Mrs Nev. 30 minutes Amrap, one does wall climbs while the other does 5 thrusters, 5 push press, 5 front squats. Weight 95lb/72lb. Managed 5 1/2 rounds. Count the wall climbs. 4/11, 4/9, 3/11, 4/13, 4/19, 3. Killer session.