A. Seg Snatch grip DL x 1 +  PS x 1 + BTN PP x1+ OHS x 3;every 90sec x 6 sets
B. Clean Grip DL off 4" riser @30x1; 3-3-3-3; rest 2min
C1. Wt Pull ups @21X1; 2-3x 4; rest 90sec
C2. DB bench press @30x1; 6-8 x4; rest 90sec 
+
EMOM 10min
odd-- 10 Slam Balls #40
even-- 15 WB shots #20-10ft
+
For time
1-2-3-4  RC
10-20-30-40 Abike cals 

AM 45-60min --your choice

Run
https://flow.polar.com/training/analysis/156545740

Cool down Kung Fu
https://flow.polar.com/training/analysis/156545812

Swim
https://flow.polar.com/training/analysis/156852496

A.  Press x 1 +PP x 2 + PJ x 3; 5 sets; rest 2min 
B. RDL @ 31X1; 5-5-5-5; rest 2min  
C. Floor Press @21X1; 6-8 x 4; rest 2min
D. DB upright row @21x1; 6/arm x 3; rest 1min 
+
10min amrap
1-2-3-4-5-6...
Power Clean @65%
Box Jumps 24" -step down
+
3sets NOT for time
wall facing HS hold 15 sec 
HOllow rock hold 15sec 
BAr Hang L-sit or knees raised 15sec 
2 TGU #tough

AM-- 45-60min --your choice MTBing

https://flow.polar.com/training/analysis/156509566

A. PC 3-3-2-2-2; rest 2min -building
B. Snatch grip DL@40x1  3-3-3; rest 2min #heavy
C. Box Squat@21X1; 5-4-3-3; rest 3min
D1. Wt Dips 2-3 x 4; rest 90sec
D2. Pendlay Row @20x1; 4-6 x 4; rest 90sec
+
EMOM 8min
odd-- SA DB Sq Snatch x 4 #35-50
even-- DU amrap in 30sec 
+
3sets NOT for time
21-15-9
Row cals
HR Push ups

60-90min MT bike ride/ hike

https://flow.polar.com/training/analysis/152680504

A. PSx1 + BTN PP x1+ OHS x 3;eveery 90sec x 6 sets
B. Clean Pulls 3-3-3-3; rest 2min
C1. Wt Pull ups 2-3x 4; rest 90sec
C2. Wt Dips 23- x4; rest 90sec

+

EMOM 10min
odd-- Rope Climb15ft climb x 2-rest 15sec btw climbs
even-- 10 DB thrusters #30/h

+

For time
1K row
200m FW#70/h
15 WW

AM 45-60min --your choice

https://flow.polar.com/training/analysis/149684848

A. Jerks 3-3-3-3; rest 2-3min
B1. Snatch DL TNG 5-5-5-5; rest 90sec #heavy
B2. Snatch Balance 4-4-4-4; light-fast; rest 2min
C. Floor Press 6-8 x 4; rest 2min
+
10min amrap
3-6-9-12-15..
Push Press @75
KBS 1.5
+
10min amrap
3-6-9-12-15..
PS @95
HR Pushups

AM-- 45-60min --your choice

https://flow.polar.com/training/analysis/147846460

7/20 --high

A. PC 3-3-3-3; rest 2min -build
B. Box Squat@21X1; 5-5-4-4; rest 3min
C1. DB Russian Step ups 5/leg x 4; rest 90sec
C2. Pendlay Row @20x1; 4-6 x 4; rest90sec
+
6sets
10 cal abike
15 Wb shots #20
5 Pull ups
35 DU
rest 1min

60-90min MT bike ride/ hike
https://flow.polar.com/training/analysis/145919596

A. PC + FS + Push Jerk; 5sets--buidling last set tough; rest 2-3min
B1. Wt Pull ups 2-3x 4; rest 90sec
B2. Floor Press  @22X1; 4-5x 4; rest 90sec
+
EMOM 10min
odd-- 8 Alt KB  snatches #moderate
even-- 14 WB shots #20-10ft 
+
For time
Row 750m
50 DU
25 Burpee
3 RC 15ft

AM 45-60min --your choice

https://flow.polar.com/training/analysis/142964638

A. SA DB OHS @32X1; 3-4x4; rest 90 sec b/t arms
B1. Snatch grip DL @40x1; 4-4-3-3; rest 1min
B2.Snatch Balance 4-4-4-4; light-fast; rest 2min
C. SA DB PP @31X1; 5-7x3; rest 90sec b/t arms

+

10min amrap
3-6-9-12-15..
Ball slams #40
Push ups

+

10min amrap
3-6-9-12-15..
Abike cals
KBS 1.5

AM-- 45-60min --your choice

MTBing
https://flow.polar.com/training/analysis/140926720

A. Box Squat@21X1;  5-5-5-5; rest 3min
B1. Strict Press @20x1;  4-4-3-3; rest 2min 
B2. SA DB Torso Row @20x1; 5-7 x 4; rest 2min
+
3sets NOT for time
OH KB Walking lunges 6/leg  #moderate load
10 Sumo DL High Pull @95
20 cal Airbike 
rest 1 min
+
3sets NOT for time
50Ft FW #heavy
7 strict pull ups
10 Box jump on and over--step down 24"
rest 1min

rest day

50 min walk in the sun no shirt
70 min stretching

60-90min MT bike ride/ hike


https://flow.polar.com/training/analysis/137891116

A. FS @30X1;3-2-1-1-1; rest 2-3min 

B1. Pendlay Row @20x1; 6-8 x4; rest 90sec

B2. Floor Press  @22X1; 5-6x 4; rest

+

EMOM 12min

odd-- 8-10 T2B 

even-- 10 Slam balls #40

+

10min amrap 

3-6-9-12-15-18….

Abike cals

Ring Dips

7/9

AM 45-60min --your choice


https://flow.polar.com/training/analysis/135912004

A. SA DB OHS @32X1; 4-5x4; rest 90 sec b/t arms

B1. Snatch grip DL @40x1; 5-5-5; rest 1min 

B2.Snatch Balance 5-5-5; light-fast; rest 2 min 

C. SA DB PP @31X1; 8-10x3; rest 2 min b/t arms

+

16 min @80%:

20 Abike cals

20 Push ups

20 KBS 1.5

+

Suitcase Carry #heavy 20m x 3; rest 90sec btw 

7/7

AM-- 45-60min --your choice


https://flow.polar.com/training/analysis/133483282  <-- Run

https://flow.polar.com/training/analysis/135911950 <-- Cool Down

A. BS @20x1; 5-4-3-2-1; rest 2-3min 

B. Power clean build to 1RM for the day

+

5 sets @ same time per set:

25 sec active scap hang from bar

20m  OH KB Walking lunges #12kg

rest 1 min

+

60sec Abike @60RPM

60sec Abike @40RPM 

x 5

Rest Day

75 mins stretching
55 min walk in the sun no shirt, good tunes

60min MT bike ride/ hike

1:06 min ride in Harold Parker State Park

Polar flow cut out at 42  mins

 

A. FS @30X1; 3,2,2,2; rest 3 min
B. Wtd strict supinated CTB CU @21X0; 3-4x3; rest 2 min
C. db bent over row @31X0; 3-4x3; rest 60 sec b/t arms
+
EMOM 12min
odd-- Rope CLimb 15ft + 20 DU
even-- FLR 40sec on rings
+
3sets
12 DB tricep ext 
12 Sit ups unachored
rest as needed

AM 45-60min --your choice

A. SA DB OHS @32X1; 5-7x3; rest 90 sec b/t arms
B. Segmented Clean grip DL - 3 pauses @31P0; 3,3,2,2; rest 3:30
C. Clean pull; 2,2,2; rest 2:30
D. SA DB PP @31X1; 10-12x3; rest 2 min b/t arms
+
13 min @80%:
20 PC 115#
40 pushups
60 cal row
+
Suitcase Carry #heavy 20m x 3; rest 90sec btw