SPRINTS + BACK SQUAT + BACK + ARMS + ABS

400m x 1

300m x 1

200m x 2

Back Squat 

100Kg x 3

Back

Legs

Arms

Abs

SPRINTS + BACK SQUAT + BACK + LEGS + CHEST + ARMS + ABS

400m x 1

300m x 1

200m x 2

Back Squat

100Kg x 3

110Kg x 1

120Kg x 1

Back

Chest

Legs

Arms

Abs

SPRINTS + DEADLIFT + BACK + CHEST + ARMS + LEGS + ABS (JEROME)

400m x 1

300m x 1

200m x 2

Deadlift

100Kg x 3

120Kg x 1

130Kg x 1

140Kg x 1

Chest

Legs

Back

Arms

Abs

SPRINTS + BACK SQUAT + BACK + CHEST + ARMS + ABS (JEROME)

400m x 1

300m x 1

200m x 2

Back Squat

100Kg x 3

110Kg x 1

Back

Chest

Arms

Abs

DEADLIFT + BACK + CHEST + ARMS (JEROME)

Deadlift

90Kg x 2 x 12

Chest

Back

Arms

SPRINTS + BACK SQUAT + BACK + ARMS + ABS

400m x 1

200m x 3

Back Squat

80Kg x 5

100Kg x 3

Back

Arms

Abs

MET COND + CLEAN COMPLEX + BACK SQUAT + BACK + ARMS + ABS (JEROME)

50 DB Thurster 2 x 16Kg (25, 10, 15)

10 Burpess every break

8:30

Back Squat

100Kg x 3

110Kg x 3

Clean + Hang Clean

60Kg x 1 x 3

Back

Arms

Abs

7 x 50m SPRINTS (JEROME)

7 x 50m Sprints

SPRINTS + BACK SQUAT + BACK + ARMS + ABS

400m x 2

300m x 1

200m x 1

Back Squat

100Kg x 3

110Kg x 1

Back

Arms

Abs

5KM WALK

5Km Walk

BACK + ARMS + LEGS + WALK

Back

Arms

Legs

3 Km Walk

SPRINTS + BACK SQUAT + BACK + ARMS + ABS

400m x 1

300m x 1

200m x 2

Back Squat

100Kg x 3 x 2

Back

Arms

Abs

SPRINTS + CLEAN COMPLEX + BACK + ARMS + ABS

400m x 1

300m x 1

200m x 2

Clean + Hang Clean + Front Squat

40Kg x 1 x 2

60Kg x 1 x 3

Back

Arms

Abs

SPRINTS + SNATCH COMPLEX + BACK + ARMS + ABS

400m x 1

300m x 1

200m x 1

Snatch + Hang Snatch + 2 OHS

30Kg x 1 x 4

Back

Arms

Abs

SPRINTS + BACK SQUAT + LEGS + BACK + CHEST + ARMS + ABS

400m x 1

200m x 2

Back Squat

100Kg x 3

110Kg x 1

Chest

Back

Legs

Arms

Abs

SPRINTS + CLEAN COMPLEX + LEGS + BACK + ARMS

400m x 1

200m x 2

Clean + Hang Clean + Clean

60Kg x 1 x 3

Legs

Back

Arms

SPRINT + BACK SQUAT + BACK + CHEST + ARMS + ABS (JEROME)

400m x 3

Back Squat

110Kg x 1

Chest

Back

Arms

Abs

5Km Rucking

5Km Rucking

SPRINTS + BACK SQUAT + CHEST + BACK + LEGS + ARMS + ABS

400m x 3

Back Squat

100Kg x 5

110Kg x 3

Chest

Legs

Back

Arms

Abs

BACK SQUAT + CHEST + BACK + LEGS + ARMS + ABS (JEROME)

Back Squat

100Kg x 3

110Kg x 1

120Kg x 1

Chest

Legs

Back

Arms

Abs

DEADLIFT + CHEST + BACK + ARMS + ABS (JEROME)

Deadlift

100Kg x 3

120Kg x 1

130Kg x 1

Chest

Back

Arms

Abs

BACK SQUAT + CHEST + LEGS + BACK + ARMS + ABS (JEROME)

Back Squat

80Kg x 5

100Kg x 3

110Kg x 1

120Kg x 1

Chest

Legs

Back

Arms

Abs

CHEST + BACK + ARMS + LEGS (JEROME)

Chest

Back

Arms

Legs

MET COND + DEADLIFT + CHEST + BACK + ARMS + ABS (JEROME)

10, 9, 8, 7..1

Bike Cal

KBS 16Kg

7:31

Deadlift

100Kg x 5

120Kg x 1

130Kg x 1

140Kg x 1

Chest

Back

Arms

Abs

RUCKING

4Km Ruck

HIKING

3.2 km Hiking

HIKING

3.75 Hiking

JOGGING

4.27 Jog

MET COND + BENCH + CHEST + ARMS + ABS (JEROME)

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

Row Cal

KBS 16Kg

10:45

Bench

60Kg x 2 x2

70Kg x 2

80Kg x 1

85Kg x 1

90Kg x 1

Chest

Arms

Abs

MET COND + DEADLIFT + BENCH + BACK + ARMS + ABS (JEROME)

21, 15, 9 DB Suqat Cleans 2 x 20Kg

BES 400m

- 13:30

Deadlift

120Kg x 1

130Kg x 1

Bench

80Kg x 1 x 2

Back

Arms

Abs

MET COND + SPEED BENCH + BACK + ARMS + ABS (JEROME)

5 Rds

10 Bike Cal

10 Steps FRWL 2 x 18Kg

10 DB Thruster 2 x 18Kg

- 16:25

Speed Bench

60Kg x 2 x 4

80Kg x 1 x 2

60Kg x 2 x 3

Back

Arms

Abs

MET COND + BACK SQUAT + BACK + ARMS + ABS (JEROME)

21, 15, 9 DB Thruster 2 x 20Kg

BES 400m

14:24

Back Squat

100Kg x 3

120Kg x 1

Back

Arms

Abs

MET COND + BACK SQUAT + BACK + ARMS + ABS

21, 15, 9

Bike Cal

KB Thruster 2 x 12Kg

7:56

Back Squat

100Kg x 3 x 3

Back

Arms

Abs

BACK + CHEST + ARMS + LEGS (JEROME)

Back

Arms

Legs

Chest

MET COND + BACK SQUAT + ARMS + ABS (JEROME)

5 Rds

10 Bike Cal

10 KB Thruster 2 x 12Kg

- 8:04

Back Squat

100Kg x 2

120Kg x 1

Arms

Abs

3KM RUN

3Km Run

3KM RUN

3Km Run

BACK + LEGS + ARMS + SWIM

Back

Legs

Arms

Swim

MET COND + DEADLIFT + BACK + ARMS + ABS (JEROME)

21, 15 9 DB Thruster 2 x 20Kg

BES 400m

- 14:24

Deadlift

100Kg x 5

120kg x 1

140Kg x 1

Back

Arms

Abs

5KM RUN

5KM Run

MET COND + BACK SQUAT + ARMS + ABS (JEROME)

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

Ski Erg Cal

KBS

DU

12:13

Back Squat

60Kg x 21

80Kg x 10

100Kg x 3

120Kg x 1

Arms

Abs

MET COND + DEADLIFT + CHEST + BACK + ARMS + ABS (JEROME)

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

Bike Cal

KBS 16Kg

12:54

Deadlift

120Kg x 1

130Kg x 1

Back

Chest

Arms

Abs

MET COND + BACK + LEGS + SWIM (JEROME)

21, 15, 9 DB Thruster 2 x 20Kg

BES 400m

- 14:47

Back

DB Stiff Leg Deadlift

Swim

MET COND + BACK SQUAT + CHEST + BACK + ARMS + ABS (JEROME)

3 Rds

400m

10 DB Thruster 2 x 20Kg

10 Burpee

- 15:44

Back Squat

100Kg x 3

110Kg x 1

Chest

Back

Arms

Abs

MET COND + DEADLIFT + CHEST + BACK + ARMS + ABS + SWIM (JEROME)

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

Row Cal

KBS 16 Kg

10:29

Deadlift

100Kg x 5

120Kg x 3

140Kg x 1

Chest

Back

Arms

Abs

Swim

CHEST + ARMS + SWIM

Chest

Arms

Swim

MET COND + DEADLIFT + CHEST + ARMS + SWIM (JEROME)

3 Rds

10 Bike Cal

10 Steps DB FR Walking Lunges 2 x 18Kg

10 DB Thruster 2 x 18Kg

- 8:34

Deadlift

120Kg x 3

130Kg x 1

Chest

Arms

Swim

MET COND + BACK SQUAT + CHEST + ARMS + ABS (JEROME)

21, 15, 9 DB Thruster 2 x 20Kg

BES 400m

14:35

Back Squat

100Kg x 5

120Kg x 1

Chest

Arms

Abs

CHEST + BACK + ARMS + SWIM

Chest

Back

Arms

Swim

MET COND + BACK SQUAT + BACK + CHEST + ARMS (JEROME)

21, 15, 9 DB Thruster 2 x 20Kg

BES 400m

14:21

Back Squat

60Kg x 10

90Kg x 3

110Kg x 1

120Kg x 1

Chest

Back

Arms

MET COND + BACK SQUAT + BACK + ARMS + ABS + SWIM (JEROME)

21, 15, 9

Bike Cal

KBS 16Kg

Burpee

10:18

Back Squat

60Kg x 10

90Kg x 5

110Kg x 3

120Kg x 1

Back

Arms

Abs

Swim

SWIM + WALK (HJ)

Am Swim

Pm Walk + Swim

MET COND + DEADLIFT + BACK + CHEST + ARMS + ABS (JEROME)

21, 15, 9 DB Thruster 2 x 18Kg

400m BES

13:07

Back

Chest

Arms

Abs

MET COND + BACK + ARMS + ABS (JEROME)

5 Rds

10 Bike Cal

10 DB Burpee Thruster 2 x 18Kg

25:44

Back

Arms

Abs

BACK + CHEST + ARMS + SWIM

Back

Chest

Arms

Swim

BACK + CHEST + ARMS + SWIM

Back

Chest

Arms

Swim

CHEST + BACK + ARMS + SWIM

Chest

Back

Arms

Swim

CHEST + BACK + ARMS + SWIM

Chest

Back

Arms

Swim

MET COND + BACK SQUAT + CHEST + ARMS + ABS (JEROME)

5 Rds

10 Bike Cal

10 DB Thruster 2 x 18Kg

10:27

Back Squat

90Kg x 6

110Kg x 3

120Kg x 1

Chest

Arms

Abs

MET COND + CHEST + BACK + ARMS + SWIM (JEROME + SARAH)

21, 15, 9 DB Thurster 2 x 26Kg

BES 400m

10:09

Chest

Back

Arms

CHEST + BACK + ARMS + SWIM

Chest

Back

Arms

Swim

MET COND + BACK + CHEST + ARMS + SWIM (JEROME + SARAH)

3 Rds

400m

15 DB Thruster 2 x 16Kg

- 11:13

Back

Chest

Arms

CHEST + BACK + ARMS + SWIM (JEROME + SARAH)

Chest

Back

Arms

Swim 20 laps

CHEST + BACK + ARMS + SWIM (JEROME)

Chest

Back

Arms

Swim 20 laps

MET COND + CHEST + BACK + ARMS + ABS (JEROME)

21, 18, 15, 12, 9 DB Thruster 2 x 18Kg

BES 400m

25:06

Back

Chest

Arms

Abs

MET COND + BACK SQUAT + BACK + ARMS + ABS (JEROME)

10, 9, 8, 7...1

Bike Cal

DB Thrusters 2 x 18Kg

11:57

Back Squat

110Kg x 1

120Kg x 1

Back

Arms

Abs

MET COND + DEADLIFT + BACK + ABS (JEROME)

9, 15, 21

KBS 16Kg

Burpee

BES 400m

13:58

DeadLift

100Kg x 5 x 2

Back

Abs

MET COND + CHEST + BACK + ARMS + ABS (JEROME)

21, 15, 9

DB Thrusters 2 x 16Kg

DU

BES 400m

10:09

Chest

Back

Arms

Abs

MET COND + BACK SQUAT + CHEST + BACK + ARMS + ABS

21, 15, 9 Thruster 40Kg

400m BES

12:39

Chest

Back

Arms

Abs

MET COND + CHEST + BACK + ARMS + ABS (JEROME)

5 Rds

10 Bike Cal

15 KBS 16Kg

25 DU

- 9:38

Chest

Back

Arms

Abs