BACK + DIPS

Back

Dips

DEADLIFT + SPRINTS + BACK + DIPS + ARMS + ABS

Deadlift

120Kg x 3

140Kg x 1 x 2

250m Sprints x 3

Back

Dips

Arms

Abs

BACK SQUAT + MET COND + ARMS + ABS

Back Squat

100Kg x 5 x 2

120Kg x 3

130Kg x 1

21, 18, 15, 12, 9, 6, 3

Row Cal

KBS 16Kg

- 10:24

Arms

Abs

DEADLIFT + SPRINTS + BACK + ARMS + ABS

DeadLift

140Kg x 1 x 2

200m Sprints x 4

Back

Arms

Abs

BACK + SHOULDERS

Back

Shoulders

BACK SQUAT + BACK + DIPS + ABS

Back Squat

100Kg x 3 x 3

Back

Dips

Abs

BACK SQUAT + SPRINTS + BACK

Back Squat

120Kg x 3

130Kg x 1

200m Sprints x 4

Back

DEADLIFT + MET COND + ARMS + ABS

Deadlift

140Kg x 1 x 2

10, 9, 8, 7...1

Row Cal

KBS 16Kg

- 7:48

Arms

Abs

BACK + DIPS

Back

Dips

BACK SQUAT + MET COND + BACK + ARMS + ABS

Back Squat

120Kg x 3

130Kg x 1

10, 9, 8, 7...1

Bike Cal

KBS 16Kg

- 7:02

Back

Arms

Abs

DEADLIFT + SPRINTS + SHOULDERS + ABS

Deadlift

120Kg x 3

140Kg x 1 x 2

200m Sprints x 4

Shoulders

Abs

BACK SQUAT + MET COND + BACK + ABS

Back Squat

120Kg x 3

130Kg x 1 x 2

10, 9, 8, 7..1

Bike Cal

KBS 16Kg

- 6:49

Back

Abs

CHEST + BACK + ARMS + ABS

Chest

Back

Arms

Abs

BACK + LEGS + ARMS + ABS

Back

Arms

Legs

Abs

BACK SQUAT + SPRINTS + BACK

Back Squat

100Kg x 5 x 3

200m Sprints x 5

Back

BACK SQUAT + BACK + ARMS

Back Squat

60Kg x 10 x 3

100Kg x 5 x 3

Back

Arms

BACK + ARMS + ABS

Back

Arms

Abs

BACK SQUAT + MET COND + BACK

Back Squat

100Kg x 3 x 3

10, 9, 8, 7...1

Bike Cal

KB Thruster 2 x 12Kg

- 9:06

Back

ROW + ABS

10 x 500m Row

Abs

BACK SQUAT + MET COND + BACK + ARMS + ABS

Back Squat

120Kg x 3

130Kg x 1

21, 18, 15, 12, 9, 6, 3

Row Cal

KBS 16Kg

- 10:06

Back

Arms

Abs

DEADLIFT + MET COND + BACK + ABS

Deadlift

140Kg x 3 x 2

150Kg x 1

5 Rds

10 Bike Cal

10 KB Thruster 2 x 12Kg

- 8:08

Back

Abs

CLEAN COMPLEX+ MET COND + SHOULDERS + BACK + ARMS + ABS

Clean + Hang Clean

60Kg x 1

70Kg x 1 x 3

10, 9, 8,7 ..1

Row Cal

KB Thruster 2 x 12Kg

- 8:41

Shoulders

Back

Arms

Abs

DEADLIFT + SPRINTS + BACK + ARMS + ABS

DeadLift

140Kg x 1 x 2

200m Sprints x 4

Back

Arms

Abs

BACK SQUAT + MET COND + BACK + ARMS + ABS

Back Squat

120Kg x 3

130Kg x 1

10, 9, 8, 7...1

Bike Cal

KBS 16Kg

- 7:03

Back

Arms

Abs

SNATCH COMPLEX + SPRINTS + SHOULDERS + ABS

Snatch + Hang Snatch

40Kg x 1 x 2

50Kg x 1 x 2

200m Sprints x 4

Shoulders

Abs

BACK SQUAT + MET COND + BACK + ARMS + ABS

Back Squat

120Kg x 3

130Kg x 1 x 2

10, 9, 8, 7...1

Bike Cal

KBS 16Kg

- 7:22

Back

Arms

Abs

DEADLIFT + BIKE INTERVALS + BACK

DeadLift

140Kg x 3 x 2

60 Cal Bike Intervals

Back

BACK SQUAT + MET COND + SHOULDERS + BACK + ARMS + ABS

Back Squat

120Kg x 3

130Kg x 1

5 Rds

500m Row

20 Kbs 16Kg

- 16:16

Shoulders

Back

Arms

Abs

CLEAN COMLEX + MET COND + SHOUDLERS

Clean + Hang Clean

60Kg x 3

70Kg x 2

5 Rds

10 Ski Erg Cal

10 DB FRWL 2 x 20Kg

20 DU

- 10:30

Shoulders

BACK SQUAT + SPRINTS + SHOULDERS + ABS

Back Squat

120Kg x 3

130Kg x 1 x 2

200m Sprints x 4

Shoulders

Abs

DEADLIFT + MET COND + ARMS + ABS

DeadLift

130Kg x 3

140Kg x 1 x 2

10, 9, 8...1

Ski Erg Cal

KB Thruster 2 x 12Kg

- 8:39

Arms

Abs

DEADLIFT + SPRINTS + BACK + ARMS + ABS

DeadLift

140Kg x 1 x 2

200m Sprints x 5

Back

Arms

Abs

BACK SQUAT + MET COND + ARMS + ABS

Back Squat

130Kg x 1 x 2

5 Rds

250m Row

7 DB Thruster 2 x 16Kg

21 DU

- 10:55

Arms

Abs

DEADLIFT + MET COND + BACK + ARMS + ABS

DeadLift

140Kg x 1 x 2

10, 9, 8...1

Bike Cal

KBS 16Kg

- 7:32

Back

Arms

Abs

BCK SQUAT + MET COND + ROW INTERVALS + BACK + ARMS

Back Squat

120Kg x 3

120Kg x 1

10, 9, 8, 7....1

Row Cal

KB Thruster 2 x 12Kg

- 9:17

250m Row

1:07 / 1:07 / 1:07 / 1:07 / 1:04

Back

Arms

DEADLIFT + SPRINTS + BACK + ARMS + ABS

DeadLift

120Kg x 5

140Kg x 1 x 2

Sprints

300m / 400m / 200m / 200m

Back

Arms

Abs

BACK SQUAT + MET COND + ARMS = ABS

Back Squat

100Kg x 5

120Kg x 1 x 2

5 Rds

10 Bike Cal

10 Steps FRWL 2 x 16Kg

- 7:52

Arms

Abs

DEADLIFT + MET COND + BACK + ARMS

DeadLift

130Kg x 3

140Kg x 1

150Kg x 1

5 Rds

10 Ski Erg Cal

10 FRWL 2 x 16Kg DB

- 7:19

Back

Arms

BACK SQUAT + MET COND + ARMS + ABS

Back Squat

100Kg x 5 x 3

5 Rds

10 Bike Cal

10 KBS 16Kg

- 6:01

Arms

Abs

BACK SQUAT + MET COND + ROW INTERVALS + ARMS + ABS

Back Squat

120Kg x 2

120Kg x 1

5 Rds

10 Bike Cla

10 KBS 16Kg

- 6:11

500m Row x 3

2:14 / 2:18 / 2:13

Arms

Abs

BACK SQUAT + SNATCH COMPLEX + SPRINTS + ABS

Back Squat

100Kg x 10

120Kg x 3

130Kg x 1

140Kg x 1

Snatch + Hang Snatch + OHS

50Kg x 1 x 2

200m Sprints x 5

Abs

BACK SQUAT + MET COND + BACK + ARMS + ABS

Back Squat

100Kg x 10

120Kg x 3

130Kg x 1

5 Rds

10 Bike Cal

10 KBS 16Kg

- 6:06

Back

Arms

Abs

BACK SQUAT + SPRINTS + BACK + ABS

Back Squat

100 Kg x 10

120Kg x 5

130Kg x 1

300m Sprints x 3

Back

Abs

BACK SQUAT + MET COND + BACK + ABS

Back Squat

120Kg x 3

130Kg x 1

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Bike Cal

KB Thruster 2 x 12Kg

- 9:35

Back

Abs

BACK SQUAT + SPRINTS + ARMS = ABS

Back Squat

120Kg x 3

130Kg x 1

140Kg x 1

200m Sprints x 4

Arms

Abs

BACK SQUAT + SPRINTS + ARMS

Back Squat

120Kg x 3

130Kg x 1

140Kg x 1

3 x 200m Sprints

Arms

BACK SQUAT + SNATCH COMPLEX = MET COND + BACK

Back Squat

130Kg x 1 x 2

Snatch + Hang Snatch + OHS

50Kg x 1 x 2

5 Rds

10 Bike Cal

10 KBS 16Kg

- 6:34

Back

BACK SQUAT + MET COND + BACK

Back Squat

140Kg x 1 x 2

5 Rds

250m Row

10 KB Thruster 2 x 10Kg

25 DU

- 12:09

Back

BACK SQUAT + MET COND + BACK + ABS

Back Squat

140Kg x 1 x 2

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Bike Cal

KBS 16Kg

- 8:45

Back

Abs

BACK SQUAT + MET COND + BACK + ABS

Back Squat

130Kg x 1 x 2

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Bike Cal

KBS 16Kg

- 8:01

Back

Abs

BACK SQUAT + CLEAN COMPLEX + MET COND + ABS

Back Squat

130Kg x 1 x 2

Clean + Hang Clean

70Kg x 1 x 3

10, 9,8 , 7, 6, 5, 4, 3, 2, 1

Ski Cal

KBS 16Kg

- 8.00

Abs

DEADLIFT + MET COND + BACK + ABS

DeadLift

120Kg x 3

130Kg x 1

140Kg x 1

3 Rds

500m

10 KB Thruster 2 x 12Kg

30 DU

- 11:15

Back

Abs

BACK SQUAT + SNATCH COMPLEX + MET COND + BACK

Back Squat

120Kg x 1 x 2

Snatch + Hang Snatch + OHS

40Kg x 1 x 3

5 Rds

10 Bike Cal

10 KBS 16Kg

- 7:17

Back

BACK SQUAT + CLEAN COMPLEX + MET COND + BACK + ARMS

Back Squat

120Kg x 3

130Kg x 1

Clean + Hang Clean

70Kg x 1 x 2

7 Rds

7 Bike Cal

14 DU

7 KBS 16Kg

- 9:56

Back

Arms

BACK SQUAT + MET COND + BIKE INTERVALS + ARMS

Back Squat

110Kg x 1 x 3

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Row Cal

KB Thruster 2 x 10Kg

- 9:50

50 Cal Bike Intervals

Arms

SNATCH COMPLEX + BACK SQUAT + MET COND + BACK + DIPS

Snatch + Hang Snatch + OHS

40Kg x 1 x 3

Back Squat

100Kg x 3 x 3

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Bike Cal

KBS 20Kg

- 9:18

Back

Dips

BACK SQUAT + MET COND + BACK + ABS

Back Squat

100Kg x 3 x 2

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Ski Erg Cal

KBS 20Kg

- 8:34

Back

Abs

BACK SQUAT + BIKE INTERVALS + BACK + ARMS

Back Squat

100Kg x 4

100Kg x 3

100 Cal Bike Interval

Back

Arms

BACK SQUAT + MET COND + BACK

Back Squat

120Kg x 3

130Kg x 1 x 2

10, 9, 8,7 , 6, 5, 4, 3, 2, 1

Bike Cal

KBS 20Kg

- 8:41

Back

BACK SQUAT + SNATCH COMPLEX + BACK

Back Squat

120Kg x 1 x 2

Snatch + Hang Snatch + OHS

40Kg x 1 x 3

Back

BACK SQUAT + CLEAN COMPLEX + MET COND + BACK

Back Squat

100Kg x 10

120Kg x 1 x 2

Clean + Hang Clean

60Kg x 1 x 4

10, 9, 8,7 ,6 , 5, 4, 3,2 ,1

Bike Cal 

KB Thruster 2 x 16Kg

- 11:52

Back

SNATCH COMPLEX + MET COND

Snatch + Hang Snatch + OHS

40Kg x 1 x 3

5 Rds

10 Bike Cal

21 DU

- 6:45

DEADLIFT + BACK + ARMS + ABS

DeadLift

120Kg x 3 x 3

Back

Arms

Abs

BACK SQUAT + CLEAN COMPLEX + SPRINTS + DIPS

Back Squat

110Kg x 1 x 2

Clean + Hang Clean

60Kg x 1 x 3

200m Sprints x 3

Dips

BACK SQUAT + MET COND, BACK , DIPS

Back Squat

110Kg x 1

120Kg x 1

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Ski Erg Cal

KBS 20Kg

- 8:38

Back

Dips

BACK SQUAT + MET COND + BACK + ARMS

Back Squat

110Kg x 1 x 2

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Bike Cal

KB Thruster 2 x 16Kg

- 14:44

Back

Arms

BACK SQUAT + MET COND + BACK + ARMS + ABS

Back Squat

100Kg x 3

110Kg x 1 x 3

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Bike Cal

KBS 20Kg

- 9:26

Back

Arms

Abs

BACK SQUAT + MET COND + BACK + ABS

Back Squat

110Kg x 1 x 2

10, 9, 8, 7

Bike Cal

KB Thruster 2 x 16Kg

Back

Abs

BACK SQUAT + MET COND + BACK + ARMS + ABS

Back Squat

100Kg x 3 x 2

21, 18, 15, 12, 9, 6, 3

Row Cal

KBS 20Kg

Back

Arms

Abs

BACK SQUAT + BIKE INTERVALS + BACK + ARMS

Back Squat

60Kg x 5 x 3

100 Bike Cal Interval

Back

Arms

4 KM JOG

4Km Jog

7Km Jog

7Km Jog

4Km Jog

4Km Jog

4Km Jog

4Km Jog

4Km Jog

4Km Jog

5Km Jog

5Km Jog

HOME WORKOUT

10, 8, 6, 4, 2 Chair Dips

50, 40, 30, 20, 10 Air Squats

5Km Jog

5Km Jog

50m Sprints

6 x 50m

5Km Jog

5Km Jog

5 KM Jog

5 Km Jog

BACK SQUAT + CLEAN COMPLEX + SPRINTS

Back Squat

130Kg x 1

140Kg x 1 x 2

Clean + Hang Clean

65Kg x 1 x 3

3x 400m

BACK SQUAT + BACK + ARMS

Back Squat

130Kg x 3

140Kg x 1

150Kg x 1

Back

Arms

BACK SQUAT + CLEAN COMPLEX + SPRINTS

Back Squat

130Kg x 3

140Kg x 1 x 2

Clean + Hang Clean

65Kg x 1 x 3

3 x 400m

BACK SQUAT + BIKE SPRINTS + BACK

Back Squat

130Kg x 3

135Kg x 1

140Kg x 1 x 2

200m Bike Sprints x 5

Back

BACK SQUAT + SPRINTS + BACK

Back Squat

120Kg x 5

130Kg x 1

140Kg x 1

3 x 400m

Back

BACK SQUAT + CLEAN COMPLEX + ARMS

Back Squat

140Kg x 3

150Kg x 1 x 2

Clean + Hang Clean

70Kg x 1 x 3

Arms

BACK SQUAT + SPRINTS + BACK

Back Squat

130Kg x 3

140Kg x 1

145Kg x 1

4 x 400m

Back

BACK SQUAT + CLEAN COMPLEX + SPRINTS + BACK

Back Squat

130Kg x 3

140Kg x 1

145Kg x 1

Clean + Hang Clean

70Kg x 1 x 3

3 x 400m

Back

BACK SQUAT + SNATCH COMPLEX + SPRINTS + BACK

Back Squat

130Kg x 3

140Kg x 1

145Kg x 1

2 Hang Snatch

40Kg x 1 x 3

400m x 3

Back

BACK SQUAT + SPRINTS + BACK

Back Squat

130Kg x 3

140Kg x 1 x 2

400m x 4

Back

BACK SQUAT + SNATCH COMPLEX + SPRINTS + BACK

Back Squat

140Kg x 3

150Kg x 1 x 2

Snatch + Hang Snatch

50Kg x 1 x 2

3 x 400m

Back

BACK SQUAT + CLEAN COMPLEX + SPRINTS + ARMS

Back Squat

140Kg x 3

150Kg x 1 x 2

Clean + Hang Clean

80Kg x 1 x 2

3 x 400m

Arms

BACK SQUAT + SPRINTS + BACK

Back Squat

130Kg x 3

140Kg x 1 x 2

400m x 3

Back

BACK SQUAT + SPRINTS + ARMS

Back Squat

130Kg x 3

140Kg x 1

145Kg x 1

400m Sprints x 3

Arms

BACK SQUAT + CLEAN COMPLEX + SPRINTS + ARMS

Back Squat

130Kg x 3

140Kg x 1 x 2

Clean + Hang Clean

60Kg x 1 x 3

70Kg x 1 x 2

400m x 4

Arms

BACK SQUAT + SNATCH COMPLEX + MET COND + ARMS

Back Squat

140Kg x 3

145Kg x 1

150Kg x 1

Snatch + Hang Snatch

45Kg x 1 x 3

3 Rds

100m

7 DB Thruster 2 x 20KG

Arms

BACK SQUAT + BACK

Back Squat

130Kg x 3

140Kg x 1 x 2

Back

BACK SQUAT + CLEAN COMPLEX + BACK

Back Squat

130Kg x 3

140Kg x 1

145Kg x 1

Clean + Hang Clean

75Kg x 1 x 2

Back

BACK SQUAT + MET COND + BACK

Back Squat

130Kg x 3

140Kg x 1 x 2

3 Rds

150m

35 DU

3 Rds

150m

35 DU

Back

BACK SQUAT + BACK + ARMS

Back Squat

130Kg x 3

140Kg x 1

145Kg x 1

Back

Arms

BACK SQUAT + SNATCH COMPLEX + MET COND

Back Squat

130Kg x 3

140Kg x 1

145Kg x 1

Snatch + Hang Snatch

50Kg x 1 x 2

3 Rds

150m

7 DB Thruster 2 x 20Kg

3 Rds

100m

5 DB Thruster 2 x 20Kg

BACK SQUAT + SPRINTS + BACK + ARMS

Back Squat

130Kg x 3

140Kg x 1

145Kg x 1

3 x 300m

Back

Arms

BACK SQUAT + CLEAN COMPLEX + BACK + ARMS

Back Squat

130Kg x 3

140Kg x 1 x 2

Clean + Hang Clean

70Kg x 1 x 2

Back

Arms

BACK SQUAT + MET COND + BACK

Back Squat

120Kg x 5

140Kg x 1 x 2

3 Rds

150m

7 DB Thruster 2 x 20Kg

3 Rds

100m

5 DB Thruster 2 x 20Kg

Back

BACK SQUAT + MET COND + BACK + ARMS

Back Squat

140Kg x 3

150Kg x 1 x 2

3 Rds

200m

30 DU

Back

Arms

BACK SQUAT + MET COND + BACK + ARMS

Back Squat

130Kg x 3

140Kg x 1 x 2

3 Rds

200m

15 KBS 12Kg

Back

Arms

BACK SQUAT + SNATCH COMPLEX + SPRINTS + BACK

Back Squat

130Kg x 5

150Kg x 1 x 2

2 Hang Snatch

50Kg x 1 x 2

300m Sprints x 3

Back

BACK SQUAT + CLEAN COMPLEX + MET COND

Back Squat

140Kg x 3

150Kg x 1 x 2

Clean + Hang Clean

65Kg x 1 x 3

12 Rds With Walter

100m

5 DB Thruster 2 x 18Kg

BACK SQUAT + SNATCH COMPLEX + SPRINT

Back Squat

130Kg x 3

140Kg x 1 x 2

2 Hang Snatch

40Kg x 1 x 3

200m Sprint x 5

BACK SQUAT + MET COND + BACK + DIPS

Back Squat

140Kg x 3

150Kg x 1 x 2

Back

3 Rds

100m

7 DB Thruster 2 x 18Kg

2 Rds

100m

7 DB Thruster 2 x 18Kg

Dips

10/9/8/7

BACK SQUAT + MET COND + BACK + ARMS

Back Squat

140Kg x 3

145Kg x 1 x 2

21, 15, 9 KBS 12Kg

BES 200m

21, 15, 9 KBS 12Kg

BES 100m

Back

Arms

BACK SQUAT + MET COND + BACK

Back Squat

130Kg x 3

140Kg x 1 x 2

3 Rds

100m

5 DB Thruster 2 x 20Kg

Back