5R of:
Goblet squat 20kg @ 12 reps
Romanian DL 20kg @ 12 reps
Hip thrust 5kg @ 12 reps
Reverse lunge 10kg @ 12 reps
Bulgarian split squat 7.5kg @ 12 reps

3R of:
Superset 1
7.5kg Standing Dumbbell shoulder press @12 reps
2.5kg Standing shoulder fly @ 12 reps

Superset 2
10kg single arm dumbbell benchpress @12 reps
15kg single arm dumbbell row @12 reps

Superset 3
2.5kg reverse fly @12 reps
20kg Shoulder shrug @12 reps

Superset 4
Hammer Curls — 12 reps @ 7.5kg
Triceps Dumbbell Kickbacks — 12 reps @ 7.5kg

Superset 5
Single arm bench preacher curl – 12 reps @7.5kg
Lat pull down – 12 reps @ 7 plates, 32kg

Russian Twist @10kg. 2 minutes

Zone 2 Indoor Cycling. 1 hr. 117bpm

15km run. 147bpm, 1 hr 40 mins, 6:42min/km

6×5 bench press @ 33kg
5x8kg Barbell press @20kg
5×5 Pull Ups
5×8 Barbell row @35kg

Sled Pull Work to Heavy 20m
3 min rest
Sled Push work to Heavy 20m

16 mins EMOM:
60s cal row (8-18) @ 12, 12, 12, 13
60s Deadball throw (6-8) – 15kg @ 8, 8, 8, 9
60s box step overs @ 15, 15, 15, 16
60s rest

3R of:
Superset 1
7.5kg Standing Dumbbell shoulder press @12 reps
2.5kg Standing shoulder fly @ 12 reps

Superset 2
10kg single arm dumbbell benchpress @12 reps
15kg single arm dumbbell row @12 reps

Superset 3
2.5kg reverse fly @12 reps
20kg Shoulder shrug @12 reps

Superset 4
Hammer Curls — 12 reps @ 7.5kg
Triceps Dumbbell Kickbacks — 12 reps @ 7.5kg

Superset 5
Single arm bench preacher curl – 12 reps @5kg
Lat pull down – 12 reps @ 8 plates, 30.5kg

5 min warm up

4×4 elliptical

4 min on up to 95% effort

3 min off

5 min warm down

Avg HR: 139bpm, Max HR: 164bpm

20M EMOM (5 Rounds)
60s 6-8 15kg Deadball Throw @ 8 all the way
60s 12-16c Row  @ 12 all the way
60s 7-10 Reverse Lunges Goblet (L/R = 1) @ 20kg @ 15, 15, 15, 10, 10
60s 12-16 Cal Ski @ 10 all the way
60s Rest

3m rest

6R of: 2 Mins On: 1 Min Off
20/25 cal row/ski + Remainder Time – Push Press @ 7.5kg each hand
1 min rest btw rounds

Row: 25 cal, PP: 8
Row: 25 cal, PP: 6
Row: 25 cal, PP: 6
Ski: 20 cal, PP: 7
Ski: 20 cal, PP: 6
Ski: 20 cal, PP: 5

Zone 2 Indoor Cycling. 1 hr. 129bpm

20M EMOM
60s 7-10 Goble reverse lunge @ 17.5kg, 10 all th way
60s 20-25 suitcase march @ 17.5kg, 25 all the way

5R of 2 mins on, 2 mins off
20-25 cals, remainder time push press @ 7.5kg each hand till complete 2 mins
Row @ 25 cals, 8
Row @ 25 cals, 7
Ski @ 20 cals, 5
Ski @ 20 cals, 5
Bike @ 25 cals, 6

Superset
Bench press 6×5 @ 34kg, 34kg, 34kg, 33kg, 33kg
5 reps Pull up

3R of:
20 goblet squats @ 20kg

Pair up to complete 5k ski
Swap every 500m (Change damper every switch from 10 to 1)
2:15/500m

Zone 2 Indoor Cycling. 1 hr 30 mins. HR: 122bpm

Warm up – Row @ 100 calories

22 min EMOM
15-20 push ups @ women’s PU 20, 15, 15, 10 all the way
12-16 DB cleans @ both hand 10kg, 10kg, 7.5kg all the way

6R of
22 cals row – 85-90% effort
30s max rep burpees @ 7, 7, 7, 7, 7, 7

4R EMOM (60s on, 60s off)
60s Deadball throw 15kg (5-10 reps) @ 10, 11, 10, 13
60s Farmer’s carry 24kg (2R), 16kg (2R) @ 40m, 40m, 70m, 60m
60s Mountain climber (30-60 reps) @ 60, 80, 90, 100

4 min rest

4R EMOM (60s on, 60s off)
60s Sled Pull 100kg (20m+) @ 30m, 20m, 20m, 23m
60s 5 Squat + 5m lunges (2R+) @ 3, 3, 2.5, 2.5
60s Ski (5-15 cals) @ 13, 12, 12, 12

Bench Press 6×5 @31, 32, 33, 33, 33, 33
Super Set 5 Pull Ups @1-2 non assisted, 3-4 assisted with 1 thin band using knee

Press 5×5 @20kg
Push Press 5×3 @25, 25, 27.5, 27.5  27.5

WOD
20min EMOM:
All 1 Arm (Alt every min)
5 KB Snatch
5 KB Squat
5 KB Clean
5 KB Push press
@10KG DB

DB Romanian DL 5×10 @17.5KG DBs each hand
Machine Read Delt Fly 5×10 @36kg
Goblet Squat 5×20 @20KG DB
Back extensions 5×10 @7.5kg
DB Seated Shoulder Fly 5×10 @ 2.5kg

Zone 2 Run. 1 hr. 8.46km. Avg HR: 138bpm

Barbell Deadlift 5×5 @60KG
Barbell Press 5×5 @20kg, last set 21kg
Chinese Wide Grip Bent Over Row 5×7 @20kg, last set at 23kg
Single Arm Lat Cable Pull 5×10 @ 7.5kg

WOD 1
3R: 60s on, 60s off
60s ski @ 10, 12, 12 cals
60s deadball burpee @ 8, 9, 10
60s farmer’s carry @ 12, 11, 11 10m rounds
60s mountain climber @ 30, 30, 30 per leg

WOD 2
3R: 60s on, 60s off
60s Sled Pull @ 2.5, 2, 2 of 10m
60s Shuttle run @ 16, 16, 18 of 1 pass in studio
60s 5sqt + 5m lunges @ 2, 2, 3 rounds
60s heavy russian twist 12kg ball @ 20, 20, 36

3R of:
Superset 1
8kg Standing Dumbbell shoulder press @12 reps
4kg Standing shoulder fly @ 12 reps

Superset 2
10kg single arm dumbbell benchpress @12 reps
14kg single arm dumbbell row @12 reps

Superset 3
4kg reverse fly @12 reps
20kg Shoulder shrug @12 reps

Superset 4
Hammer Curls — 12 reps @ 8kg
Triceps Dumbbell Kickbacks — 12-15 reps @ 8kg

Superset 5
Single arm bench preacher curl – 12 reps @6kg
Lat pull down – 12 reps @ 7 plates, life fitness

Superset 6
Goblet squat heavy 20kg @ 12 reps
Single leg Hip Thrust 4kg @ 12 reps

Superset 7
Single leg reverse lunges 10kg each hand @12 reps
Romanian deadlift 18kg each hand @ 12 reps

Russian twist 10kg @ 100 reps. Time: 3:04

Zone 2 Indoor Biking. 1 hr. Avg HR: 127bpm

4×4 Indoor Bike

4 min warm up

4 min on, 4 min off

4 min cool down

Avg HR: 131, Max HR: 151

8kg Standing Dumbbell shoulder press @12 reps
4kg Standing shoulder fly @ 12 reps
10kg single arm dumbbell benchpress
14kg single arm dumbbell row
4kg reverse fly

Superset 1
Hammer Curls — 12 reps @ 8kg
Triceps Dumbbell Kickbacks — 12-15 reps @ 8kg

Superset 2
Goblet squat heavy 20kg @ 12 reps
Single leg Hip Thrust 4kg @ 12 reps
Romanian deadlift 16kg each hand @ 12 reps

Russian twist 8kg @ 100 reps. Time: 2:25

Zone 2 Running. 1 hr. 7.26km. 8:20 min/km. 123bpm

Teams of 5 – 6

6 rounds of 6 mins on, 30s off
2 person per station

Station A:
20m walking lunges @15kg
20m farmer’s carry @16kg each hand

Station B:
250-300m ski
15-20 goblet squat @15kg DB

Station C:
250-300m row
15-20 ball slam @10kg