Monday:
Strength:
A1: 5 strict press
A2: 5 supinated strict pullups
x 5

Conditioning:
AMRAP in 12 minutes
Every 90 seconds (8 rounds)
8 pullups
12 pushups
16 air squats
Max double unders in remainder
* score = accumulate DU's

Tuesday:
Midline move:
3 rounds
1 minute plank
3 wall walks
100m OH plate carry @ 20/15kg
30 abmat situp

Conditioning:
4 rounds each on a 4 minute clock for total accumulate calories/ rest 4 between each
Run 400m
Max AD cals in remainder

Wednesday:
Strength:
A1: 5 Ring dip
A2: 12 DB renegade row
x 5

Conditioning:
(Buy in) 1 minute rope hang
5 rounds
10 T2B
10 burpees
(Cash out) 1 minute HS hold


SWOD

Snatch
3,3,2,2,1,1,1

10 power clean/ 10 STO @ 60/35kg
8 power clean/ 8 STO @ 70/40kg
6 power clean/ 6 STO @ 80/50kg
4 power clean/ 4 STO @ 90/60kg
2 power clean/ 2 STO @ 100/70kg


Thursday:
Strength:
For accumulate load
Every 90 seconds for 12 minutes (8 rounds)
5 front squats (from floor)

Conditioning:
5 rounds
5 hang power cleans @ 80/55kg
10 box jumps @ 75/60cm

Friday:
Strength:
2 push press + 2 push jerk
x 5

Gymnastics EMOM x 20 (4 rounds)
1: 5 bar muscleups
2: 10 kipping HSPU
3: 30 second hollow hold
4: 50 double unders
5: rest

​Just a heads up that there will be no Saturday WOD this weekend due to Battle of the Brawn 6 happening at the BOX.
The event kicks off at around 8am with over 120 athletes competing in teams of 4! Come down and support your fellow BRAWNER'S with the box being represented by 4 teams on the day in both OPEN & SCALED.

Going to be a ripper of a day CREW!

Monday:

*In pairs*
5 rounds for total reps/ each rd on a 4 minute clock resting 1 minute between
1) Run 400m (both)
Max power clean in remainder @ 60/40kg

2) Run 400m (both)
Max T2B in remainder

3) Run 400m (both)
Max STO in remainder @ 60/40kg

4) Run 400m (both)
Max pullups in remainder

5) Run 400m (both)
Max clean jerk remainder @ 60/40kg


Tuesday:

Skill: AMRAP in 3 minutes handstand walk lengths Max accumulate UNBROKEN lengths of 5,3 or 1m increments


Strength:
Odds: 5 Strict HSPU
Evens: 5 Strict pullup
x 10 minutes *scale up/down as needed

Conditioning:
AMRAP in 15 minutes
50 double unders
25 Abmat situp
5 bar muscleups * or 7 ring row/ 7 ring dip

Wednesday:

Strength:
Front squat
3,3,3,3,3

Conditioning:
21/15/9
OHS @ 42.5/30kg
T2B
Burpee bar overs

SWOD
Split jerk
3,3,2,2,1,1,1

A1: Clean pull
3,3,3,3
A2: Behind neck push press
5,5,5,5

For total reps x 3 sets/ rest as needed between
Max unbroken hang power cleans @ 80/55kg

Thursday:

Strength:
Power clean
3,3,3,3,3

Conditioning:
Part 1: AMRAP in 4 minutes
15/13 cal row
15 box jump overs

Rest 5 minutes


Part 2: AMRAP in 4 minutes
15/13 cal AD
15 SDHP @ 42.5/30kg

Friday:
​
Skill/ strength:
For time; accumulate holds
1 minute hollow
2 minute rope hang
1 minute ring support
2 minute plank
1 minute squat hold

Gymnastic E2MOM x 24 minutes (3 rounds)
0-2: 1 legless rope climb + 2 regular
2-4: 20 alternating pistol squats
4-6: 60 double unders
6-8: 20 ring pushup

MONDAY

May Benchmark RETEST
MAYHEM CHIPPER

25/22 cal AD
25 thrusters @ 40/30
40 pullups
25 power cleans @ 60/40
400m row
25 lateral burpee overs
40 deadlifts @ 80/50
400m run
* one barbell

TUESDAY
Strength:
Back squat
3,3,3,3,3

Conditioning:
E2MOM x 24 minutes
0-2: 60m heavy sled @ 100/70kg
2-4: 100m farmers walk @ 32/24kg
4-6: 25/22 cals AD
6-8: 30 wall balls

WEDNESDAY
** new benchmark**
Bit more of an emphasis on our bodyweight ninja skills this month, time to get Gymnasty!

Gymnastic testing;
45 minutes to complete
1) 1rm weighted pullup

2) 5 minute AMRAP muscleups
Or; 7 ring dip + 7 ring row

3) Max UB t2b

4) 2 minute max distance HS walk
Or; max accumulate hold

5) 10 minute AMRAP 'Cindy'
5 pullups
10 pushups
15 air squats

THURSDAY
Skill/ power
EMOM x 5
10 alternating pistol
Then
EMOM x 5
5 box jumps (for height)

AMRAP in 9 minutes
15 box jumps
12 front squat @ 52.5/35
9 t2b
Then 6 minutes to find 1rm front squat (from floor)

FRIDAY
Strength:
A1: 1 minute max rope climb
A2: 1 minute strict ring dip
x 4

Conditioning:
50 pullups
30m HS walk
50 t2b
30m hs walk

SATURDAY
* In pairs

150 Double unders
10-1 (alternating movements)
Front rack lunge (each leg)
KB snatch (each arm)
Burpee plate hop
+ both cals each rd (alternate AD and row)
150 Double unders

Monday
Strength:
Clean and jerk
(Squat)
3,3,3,2,2,2

Conditioning:
3 rounds
21/15/9 Thrusters @ 40/50/60//30/35/40kg
15 T2B
50 double unders

Tuesday
Strength:
Back squat
3 EMOM x 10 for accumulate weight

Conditioning:
'Tabata speed'
8 x 20/10 for accumulate reps
AD cals
Row cals
10m shuttle
* rest 2 minutes between each

Wednesday
Strength:
Deadlift
3 EMOM x 10 for accumulate weight


Conditioning:
75 wall balls
50 pullups
25 burpees
* EMOM 3 power cleans @ 80/55kg


SWOD
'The other total'

Thursday
Strength:

A1: 6 Ring dip
A2: 6 Bulgarian split squat (each)
x 5


Conditioning:
21/15/9
run 200m
HSPU
Then
21/15/9
run 200m
Hand release pushup

Friday

Strength:
Snatch
(Squat)
3,3,3,2,2,2


Conditioning:
2:30 minutes at each for accumulate reps
AD cals
Power snatch @ 52.5/35kg
Box overs
OHS @ 52.5/35kg

Saturday:
In pairs
P1 1 min max sled push (80/60kg) P2 Rests
P2 1 min max sled push P1 rests
X3
P1 1 min max POWER CLEANS (60/40kg)
P2 1 min max POWER CLEANS
X3
P1 1 min max AD CALS P2 Rests
P2 1 min max AD CALS P1 rests
X3
P1 1 min max STO (60/40kg) P2 Rests
P2 1 min max STO (60/40kg) P1 rests
X3
P1 1 min max ROW CALS P2 Rests
P2 1 min max ROW CALS P1 rests
X3