For time:

30-25-20-15-10 Thruster 30/20kg

10-15-20-25-30 Row cal

RPE 3-4

First 30 thrusters, then 10cal row, then 25 thrusters and 15cal row... Final round is 10 thrusters and 30cal row.

Skillday

Work on your weaknesses for 20-30min.

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3-5 rounds for quality, rest as needed, scale if needed. Check the videos.

1) Flow of your choice (frog/hip/ankle/thoracic…)
2) 10m Dragon Squat
3) 10 Reverse Grip DB Bench Press
3) 5sec Banded Core Hold
4) 10-20sec Handstand Shoulder Opener
5) 5+5 Crossloaded Box Step-Up
6) Run 400m

4-5 rounds for quality, rest as needed.

1) Bike/Row 20-40 cal
2) 20m Walking Lunge (use loading if needed)
3) 1-2 Rope Climb (legless)
4) 5-10m Seal Walk
5) 5-10 Good morning into snatch balance
6) 5-10 Rower Pike-Up

RPE 2-3

@Skillday

Work on your weaknesses for 20-30min.

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3-5 rounds for quality, rest as needed, scale if needed. Check the videos.

1) 10-20 Flutter Kicks
2) 3-10 Pike Push-Up
3) 20m Sandbag Carry
4) 10+10 Single Arm Ring Row
5) GHD Hip Extension (load with empty barbell)
6) 10+10 Banded Reverse Lunge

CONDITIONING

E3MOM x15 (A+B+C=45min)

A) E3MOM x5

12 Double KB Deadlift + 9 Double KB Clean (from hang) + 6 Double KB Jerk, remaining time Row with RPE 3

B) E3MOM x5

12 Thruster 50/35kg, remaining time Bike/Airbike

C) E3MOM x5

10 TTB + 5 Bar over Burpee,
remaining time Ski

Overall RPE 3 to 4, not all out!
Workout starts with round of KB “DT” and remaining time from 3min row. Every third minute perform A for 5 sets, then B for 5 sets and finally C for 5 sets. There is no rest between A, B and C.

Target: All reps unbroken, steady pace with the machines. Tailor the loadings to hit RPE 3 to 4, this is NOT ALL OUT!

Tailoring Options:

Decrease rep scheme
KB work→ use load that is repeatable
Thruster→ decrease loading
TTB→ High Knees

CONDITIONING

WW2019 QE1 (Winter War 2019 Qualification Event 1 from last year)

18min AMRAP:

50/40cal Row
40 Wallball
30 DB Snatch @22,5/15kg
20m Single Arm DB Overhead Walking Lunge (5m+5m+5m+5m)
10 Muscle-Up
100 DU

Overall RPE 4 to 5

Tailoring Options
DB work→ decrease loading
MU→ Jumping MU
DU→ decrease rep scheme or go with single unders

STRENGTH

4 rounds, rest as needed

1) 8 Back Squat, tempo 3210 (3sec down, 2sec hold at the bottom)
2) 8 DB Bench Press, tempo 3210
3) 8 Ring Row, tempo 3210
4) 10-25 GHD Sit-Up

RPE 3+ to 4

STRENGTH

Alternate for 5 rounds:

3 Back Squat
30sec rest
5-8 Vertical Jump (with empty barbell).

Rest as needed before the next set.

RPE 4 with back squat

Try to add 5-10% compared to last week.

CONDITIONING

E3MOM x15 (A+B+C=45min)

A) E3MOM x5

5 C2B + 10 Push-Up + 15 Air Squat, remaining time Row with RPE 3

B) E3MOM x5

3-5 Devils Press @22,5/15kg, remaining time Bike/Airbike

C) E3MOM x5

10 DB Thruster @22,5/15kg
remaining time Ski

Overall RPE 3 to 4, not all out!

Workout starts with round of Cindy and remaining time from 3min row. Every third minute perform A for 5 sets, then B for 5 sets and finally C for 5 sets. There is no rest between A, B and C.

Target: All reps unbroken, steady pace with the machines.

Tailoring Options:

Decrease rep scheme
C2B→ Pull-Up
Devils Press→ decrease loading
DB Thruster→ decrease loading

Front squat

4x4

3s pause bottomof squat / E3MOM / 2-3rep in tank