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MONDAY Strength: E2MOM x 5 (10 minutes) for accumulate weight 10 back squats (unbroken) Conditioning: AMRAP in 12 minutes 16 OH KB lunge (8 right arm/ 8 left) @ 24/16kg 16 box jumps 16 wall balls TUESDAY Strength: A1: 7 Single leg BB deadlift A2: 7 floor press x 4 Conditioning: 2 rounds each on a 6 minute timer for accumulate reps/ rest 3 between Row 600/550m 18 deadlifts @ 80/55kg 15 T2B Max burpees in remainder WEDNESDAY Conditioning: Run 1km 50 KB swings @ 24/16kg 100 double unders 50 HR pushups 100 double unders 50 push press @ 42.5/30kg Run 1km SWOD Regionals event 2 ‘Linda’ 10-1 Deadlift Bench press Squat clean THURSDAY Strength: E2MOM x 5 (10 minutes) for accumulate weight 2 power snatch + 2 hang power snatch + 3 OHS (unbroken) Conditioning: AMRAP in 11 minutes 60/50 cals AB 20 squat clean @ 60/40 20 squat clean @ 70/50 Max squat clean @ 85/60 *score is total combined reps FRIDAY Strength: A1: 10 alternating DB step up A2: 5 Strict pullup x 4 Conditioning: E2MOM x 16 minutes (2 rounds) 0-2: 3 rope climbs 2-4: 40m farmers walk (4 x 10m shuttles) @ 60/40kg 4-6: 12 burpee pullups 6-8: 60m sled (3 x 20m lengths) @ 100/70kg 
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MONDAY Strength: E2MOM x 5 (10 minutes) for accumulate weight 3 power cleans + 3 front squat + 3 push jerk (unbroken) Conditioning: AMRAP in 10 minutes Run 600m 50 wall balls 40 KB swings @ 24/16kg Max clean and jerk @ 60/40kg in remainder TUESDAY Strength: A1: 6 Strict HSPU A2: 8 bent over row x 4 Conditioning: 4 rounds each on a 2 minute timer for accumulate reps/ resting 2 minutes between 1: 50 double unders/ Max T2B in remainder 2: 50 double unders/ Max pushups in remainder 3: 50 double unders/ Max pullups in remainder 4: 50 double unders/ Max butterfly situps @ 20/15kg in remainder WEDNESDAY Conditioning: ‘2014 regionals chipper’ For time: 50-calorie row 50 box jump overs 50 deadlifts @ 80/55kg 50 wall-ball shots 50 ring dips 50 wall-balls 50 deadlifts 50 box jump overs 50-calorie row *21 minute cap ** 1 second per uncompleted reps SWOD Box squat 3,3,3,3,3 A1: 6 BB hip thrust A2: 20m suitcase carry (each) x 4 3 RFQ 10 good morning 20 banded lat pull down THURSDAY Strength: E2MOM x 5 (10 minutes) for accumulate weight 10 OHS (unbroken) Conditioning: 48/40 cal AB into 2 rounds 24 front rack lunge 24 hang power cleans Rx = 42.5/30kg FRIDAY Strength: A1: 4 sumo deadlift A2: 8 Landmine press (each) x 4 Conditioning: Tabata - 8 x 20/10 resting 1 minute between each for total reps BB woodchop @ 15/10kg 10m shuttle run Alt DB snatch @ 22.5/15kg  MONDAY Strength: 10 Deadlift (unbroken/touch go) E2MOM x 5 (10 minutes) for accumulate weight Conditioning: 100 double unders 50 kb swings @ 24/16kg 25 burpees 100 double unders 50 pushups 25 pullups TUESDAY Strength: A1: 10 back rack lunge A2: 5 Single arm dB/kb strict press x 4 Conditioning: Every 4 minutes on a running clock for accumulate reps 0-4: Run 400m/ max wall balls 4-8: Run 400m/ max abmat situp 8-12: Run 400m/ max OH plate lunge @ 20/15kg WEDNESDAY Strength: 10 power clean (unbroken/touch go) E2MOM x 5 (10 minutes) for accumulate weight Conditioning: AMRAP in 10 minutes 50/40 cal AB 40 box jump overs 30 T2B 20 hang squat clean 10 power snatch Rx = 60/40kg *score is total reps completed SWOD Snatch 1 EMOM x 10 Squat Clean + split jerk 1 EMOM x 10 3 RFQ 12 strict press 12 strict let raise 12 alt dB curls THURSDAY Strength: A1: 8 floor press A2: 6-8 rope pullups x 4 Conditioning: 4 x 3 minute rounds resting 1 minute between each 1 minute accumulate plank Max HSPU remainder 1 minute accumulate plank Max cals Row in remainder 1 minute accumulate plank Max push jerk @ 60/40kg in remainder 1 minute accumulate plank Max in 10m shuttle in remainder FRIDAY Strength: 10 front squat (unbroken) E2MOM x 5 (10 minutes) for accumulate weight Conditioning: EMOM x 15 (5 rounds) 1: 30m farmers walk (3 x 10m shuttles) @ 60/40kg 2: 1 round Cindy (pullups, pushups, air squats) 3: 40 sled (2 x 20m) @ 100/70kg *choose maintainable loading/rep scheme  |
  
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