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MONDAY Strength: Pause overhead squat 3,3,3,3,3 *with 2 second pause at bottom Conditioning: 3 rounds 6 Front squat @ 60/40kg 8 T2B 2 rounds 6 Front squat @ 75/50kg 8 T2B 1 round 6 Front squat @ 90/60kg 8 T2B TUESDAY 'ANZAC Hero WOD' **HOPPY** WEDNESDAY Strength: A1: 100m UB farmers walk A2: 12 alternate back rack reverse lunge x 4 Conditioning: 'Mini Tri' 1km row 4km (2.5 mile) bike 1km run SWOD Power clean 5,3,3,1,1,1 Halting power snatch 5 x 3 (tech) 3 RFQ 10 Good morning 10 Single arm DB row 10 floor wipers THURSDAY Strength: EMOM x 10 for accumulate load Push press + Push jerk + split jerk (no racks) Conditioning: Every 2:30 minutes on a continuous 12:30 minute clock (5 rounds) for accumulate reps Run 200m 5 ring muscleups Max Wall balls in remainder *Scale to 7 Ring row + 7 ring dip FRIDAY Strength: A1: 6 BB Split Squat (each) A2: 8 pendlay row x 4 Conditioning: For combined remainder reps 1: AMRAP in 5 minutes 100 double unders 15 deadlifts @ 120/80kg Max high box jumps @ 75/60cm Rest 2:30 2: AMRAP in 5 minutes 100 double unders 30 KB swings @ 32/24kg Max burpee box jumps @ 60/50cm SATURDAY 400m RUN 10-1 Thrusters (50/35) CTB Pull-ups 400m sandbag carry 10-1 Hang power cleans (50/35) Burpees over bar 400m farmers carry (32/24) 10-1 Front squats HSPU 400m RUN **P1 completes 10 thrusters, 10 CTB, P2 completes 9 thrusters 9 CTB, P1 8,8 and so on. Complete runs together *30min time cap 
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MONDAY (Easter Monday holiday) Strength: Power clean and jerk 2 EMOM x 5, 1 EMOM x 5 Conditioning: 100 double unders 15 clean and jerks Run 800m 75 double unders 12 clean and jerks Run 600m 50 double unders 9 clean and jerks Run 400m 25 double unders 6 clean and jerks Run 200m Rx = 52.5/35kg TUESDAY Strength: Pause front squat 3,3,3,3,3 *with 2 second pause at bottom Conditioning: 3 rounds for accumulate calories each on a 2:30 timer/ 2:30 rest between Alternating 10 T2B + Pullups *1 T2B + 1 pullup = 1 (sub = kte + jump pullup) 10 front rack lunges @ 60/40kg Max AB cals in remainder WEDNESDAY Conditioning: Each for time and total time Every 7 minutes for 35 minutes (5 rounds) Run 1km *If 5km > 25:00 Run 800m 100 Abmat situps SWOD Deadlift 5,5,3,3,1,1,1 Hang power clean (reset each) 3,3,2,2,2 3 RFQ 10 strict ring dip 10 bent over row 10 strict leg raises THURSDAY Strength: Power snatch 2 EMOM x 5, 1 EMOM x 5 Conditioning: AMRAP in 15 minutes 20 wall balls 15 KB swings @ 24/16kg 10 box overs @ 75/60cm FRIDAY Strength: A1: 12 alternating Pistol squat A2: 4 sumo deadlift x 4 Conditioning: E2MOM for 24 minutes (4 rounds) 0-2: 40m sled push @ 90/60kg + 5 burpees 2-4: 10 x 10m shuttle + 5 burpees 4-6: 15/12 cal row + 5 burpees *Scale down to maintain reps  MONDAY Strength: Pause back squat 3,3,3,3,3 (with 2 second pause at bottom) Conditioning: 3 rounds Run 400m 25 front squat @ 42.5/30kg 50 double unders TUESDAY Strength: A1: 5 Strict HSPU A2: 5 Pendlay Row x 4 Conditioning: 5 rounds each for time and total time on a 3 minute timer 'DT' 12 deadlifts 9 hang power clean 6 push jerk Rx = 70/50kg WEDNESDAY Corerama: For total time 1 minute hollow hold 30 Abmat situp 90 second rope hold 30 Abmat situp 2 minute plank 30 Abmat situp Conditioning: For total time Run 1600m Rest 3 minutes Run 1200 Rest 2 minutes Run 800m Rest 1 minute Run 400m SWOD Hang power snatch 1 rm OHS 3,3,3,3,3 3 Rounds 40m heavy sled push 12 DB walking lunge 45 sec atlas/ deadball hold THURSDAY Strength: EMOM x 5 Bar muscleup A1: 10 Ring pushup A2: 5 supinated pullup x 4 Conditioning: 4 rounds for accumulate reps on a 3 minute timer/ rest 90 seconds between Row 350m 12 T2B Max Burpees in remainder Easter Weekend!  MONDAY Strength: For accumulate load 3 Deadlift EMOM x 10 Conditioning: 4 rounds each for time and total time on a 5 minute clock 'Helen' 400m run 21 KB swings @ 24/16kg 12 pullups TUESDAY Strength: Power clean + push jerk + split jerk 2,2,2,1,1,1 Conditioning: 5 rounds for time 10 Push jerk @ 60/40kg 14 box overs @ 60/50cm 18 abmat situps WEDNESDAY Conditioning: E3MOM for 36 minutes (3 rounds) Minutes 0 - 3:00; Run 400m Minutes 3-6:00; 100 double unders Minutes 6-9:00; Row 500/475m Minutes 9-12:00; 25 burpees *Aim is to complete work < 2:00 throughout, scale as needed. SWOD Bench press Build up to a heavy triple Then 2 x 10 @ 70% of triple Strict pullup Build up to a heavy double Then 2 x max effort @ BW or equivalent scale 3 RFQ 8 Standing strict DB press 8 Bent over BB row 200m fathers walk THURSDAY Strength: For accumulate load 3 Front squat EMOM x 10 Conditioning: AMRAP in 12 minutes 15 wall balls @ 9/6kg 10 T2B 5 squat cleans @ 70/45kg FRIDAY Strength: A1: 12 Alternating DB/KB step up A2: 16 Alternating bb woodchop rotation x 4 Conditioning: 3 rounds for accumulate calories on a 3 minute timer/ rest 90 seconds between 15 HSPU 10 x 10m shuttle MAX cals AB in remainder  MONDAY March Benchmark retest 'Fight Gone Bad' 3 rounds for total reps 1 minute at each Wall balls @ 9/6kg Sumo deadlift high-pull @ 35/25kg Box Jump Push-press @ 35/25kg Row (cals) Rest 3 rounds for quality 20-30 second hollow hold 15-20 ambit situp 45-60 second plank 30 seconds rest TUESDAY Strength: For total combined load of best lift EMOM x 7 1 Power clean EMOM x 7 3 Hang squat clean Conditioning: 5 rounds 8 deadlifts @ 120/80kg 16 OH alternating plate lunge @ 25/15kg WEDNESDAY Goat EMOM x 7 April Benchmark 5km run THURSDAY Strength: For total combined load of best lift EMOM x 7 1 Push jerk EMOM x 7 3 OHS Conditioning: AMRAP in 12 minutes 30 double unders 10 T2B 5 power snatch @ 60/40kg FRIDAY Strength: A1: 12 alternating front rack lunge A2: 10 split DB/KB row (each) x 4 Conditioning: 4 rounds each for time and total time every 5 minutes 15 pullups 400m run 15 burpees Back to good ol partner Saturdayyy! In pairs (partition as required) Run 400m 25 clean jerk @ 60/40kg 50 wall balls 75 deadlifts @ 60/40kg Run 1km 25 power snatch @ 60/40kg 50 T2B 75 front squat @ 60/40 Run 400m  |
  
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