Morning

2400m time trial

Time: 7:45

*10 minutes recovery*

10 minutes AMRAP:
24 24kg kettlebell swings
24 burpees

3 rounds + 24 swings + 8 burpees completed

Rest Day

Morning

10 pull ups
20 HSPU
30 24kg Kettlebell swings
40 clapping push ups
50 alternating arm 18kg kettlebell snatches
60 burpees
50 alternating arm 18kg kettlebell snatches
40 clapping push ups
30 24kg Kettlebell swings
20 HSPU
10 pull ups

Time: 24:05

Evening

10 minutes AMRAP:

5 18kg KB left hand snatch
5 18kg KB right hand snatch
10 push ups

completed 11 rounds and  4KB swings

Morning

21-18-15-12-9-6-3
single leg squats (left)
single leg squats (right)
clapping push ups

Time: 11:54

Evening

100 burpees
20 rounds of:
5 pull ups
10 push ups
15 squats

100 burpees

Time: 24:50

Morning

3 rounds of:

14 stories stairs climb with 24kg kettlebell
28 24kg kettlebell swing

Time: 17:46

Night

500 air squats

Time: 6:41

Morning

20 minutes AMRAP:

5 32kg Kettlebell Swing
10 left hand snatches @ 18kg
10 right hand snatch @ 18kg
15 24kg goblet squats

8 rounds + 5 KB swings + 7 left hand snatch completed

*rest*

100 32kg Kettlebell swing for time
5:17

Afternoon

10 pistols each leg
20 pull ups
30 HSPU
40 Toes 2 Bar
50 Plyo push ups
60 squats
70 squat jumps
80 split jumps(40 each leg)
90 chair dips
100 burpees


Time: 21:45

*complete rest*

100 burpees

Time: 3:24

"Cindy"

Evening

20mins amrap

5 pull ups
10 push ups
15 squats

26 rounds + 5 pull ups completed

Morning

21-15-9

18kg Kettlebell snatch (right arm)
burpees
18kg Kettlebell snatch (left arm)
burpees
18kg kettlebell C&J (right arm)
burpees
18kg kettlebell C&J (left arm)
burpees
32kg  kettlebell swing

Time: 33:25

Rest day

Morning

20km run

Afternoon

15min AMRAP

10 2x20kg dumbbell thrusters
10 burpees (+10 more each round)

completed 5 rounds (up to 50 burpees) + 10 thrusters and 23 burpees


*complete rest*

15 minutes AMRAP

5 pull ups
10 push ups
15 squats

17 rounds + 5 pull ups, 10 push ups

Morning

100 burpees
100 24kg kettlebell swing
100 push ups

TIme: 12:00

Evening

40 mins AMRAP:

5 pull ups
10 dips

Completed 42 rounds, 5 pull ups + 3 dips

Morning

10-9-8-7-6-5-4-3-2-1
Dragonflags

Morning

21 right leg pistol
50 32kg kettlebell swings
21 left leg pistol
50 32kg kettlebell swings
21 HSPU
50 32kg kettlebell swings
21 HSPU

Time: 16:42

Evening

100 dips (40,30,30)
100 push ups
10x 10 pull ups
5x 10 pull ups

Morning

600m (1:54)
1.5min rest
1200m (3:52)
3min rest
1800m (5:50)
4.5min rest
1200m (3:56)
3min rest
600m (1:58)

Targetted time are 2:00, 4:00, 6:00 for 600m, 1200m ,1800m respectively

Evening

100 burpee-clean @ 52.5kg

Time: 20:40

10 minutes AMRAP:
10 2x 17.5kg dumbbell thrusters
20 leg raises

9 rounds and 10 thrusters completed

Morning

2 rounds of:

100 burpees
2-3min rest

time: 3:37, 5:15

Rest Day

Night  

10 minutes AMRAP ladder:

10 32kg kettlebell swings
10 push ups
20 32kg kettlebell swings
20 push ups
30 32kg kettlebell swings
30 push ups
.....

Done 4 sets + 45 KB swings

Afternoon

100 18kg Kettlebell Single Arm Snatches (each arm)

"Hansen"

Evening

5 rounds of:

30 32kg Kettlebell Swing

30 burpees

30 sit ups

Time: 20:37

"G.I. Jane"

Morning

100 burpee pull ups

Time: 12:53

Afternoon

5 rounds of:

50 push ups
50 25kg dumbbell swings
100 bicycle crunches
100 squats

Time: 38:56

"Cindy"

Morning

20min AMRAP:

5 pull ups
10 push ups
15 squats

28 rounds + 5 pull ups,10 push ups completed

Evening

10 mins AMRAP:

5 HSPU
10 Toes 2 Bar
15 Push ups

7 rounds completed

Morning

5 rounds of:

10 L-pull ups
20 push ups

Afternoon

5 rounds of:
30 burpees
10 pull ups

Time: 10:10


100 squats
5 HSPU
75 squats
10 HSPU
50 squats
15 HSPU
25 squats
20 HSPU

Time: 5:20

Afternoon

200 40kg kettlebell swings
Time: 20:37

3 x 10 DF

100 40kg kettlebell swings
time: 8:57

*full recovery in between mini workouts

modified "Luce"

Morning

2 rounds of:

1200m run
12 pull ups
120 squats

+

1 round of:

600m run
6 pull ups
60 squats

*All done with an 18kg backpack

Time: 24:53

Rest day

Burpees, Clean and Jerk

Morning

EMOM
5 x 50kg hanging clean and jerk

7 rounds + 4 reps

5 minutes rest

EMOM
3 x 55kg hanging clean and jerk

3 rounds + 2 reps

10 min rest

death by burpees (EMOM do +1 more burpee, starting with 1 burpee)
reached 23 burpees, 24th minute did only 20 burpees

Morning

400m intervals, 1 min rest in between
target pace: 75s
73-74s average, 76s on the 8th round

8 rounds completed

Afternoon

"Fran"
21-15-9
40 kg thrusters
pull ups

Time: 5:57

5 rounds of:
4 120kg deadlift
10 HSPU

time: 9:08

10 minutes AMRAP:
10 40kg KB swings
15 dips

9 rounds completed

Morning

100 burpees

2400m run

100 burpees

Time: 19:52

Morning

15 minute AMRAP:

3 105kg deadlift
6 17kg dumbbells thrusters
9 box jumps

7 rounds + 3 deadlift completed

*rest till full recovery*

21-15-9

pistols
HSPU

Time: 6:24

Afternoon

20mins AMRAP:

10 32kg KB swings
10 burpees
20 32kg KB swings
20 burpees
30 32kg kb swings
30 burpees
........etc..

1 set of swings and burpees is one round*
completed till round 5 + 32 swings

Morning

20 Minutes AMRAP with an 18kg backpack:

7 pull ups
14 push ups
21 squats

10 rounds + 1 pull ups completed

Rest Day

Morning

30km run

Time is around 2h50min, felt easy, last 5k picked up pace