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MONDAY
*no 6:00 or 9:30 classes* Strength: A1: 4 Box squat A2: 8 db single arm press x 4 Conditioning: 3 rounds 21 kb swings @ 24/16kg 15 thrusters @ 52.5/35kg 9 bar over burpees TUESDAY Strength: EMOM x 10 for accumulate load 2 power cleans Conditioning: 4 rounds for accumulate reps on a 3 minute timer/ rest 1:30 between 18/15 cal AB 10 x 10m shuttle run Max row metres *scale AB to maintain high output WEDNESDAY Strength: A1: 6 farmers handles deadlift A2: 12 bb alternating lateral lunge x 4 Conditioning: AMRAP in 12 minutes 9 Deadlifts @ 100/70kg 12 T2B 15 box jumps @ 60/40kg SWOD Back squat 5,5,3,3,3 2 Hang squat clean + 1 split jerk EMOM x 8 3 rfq 40m farmers @ 60/40 10 strict press @ 50/30 THURSDAY Strength: Strict EMOM for holding reps Minutes 1 - 5 Pullups Minutes 6 - 10 Ring dip *Score = reps maintained for each I.e 6 pullups + 4 dips Conditioning: Tabata for accumulate reps (8 x 20/10, resting 1 minute between each) Kipping HSPU Jumping lunge HR pushup Ring rows FRIDAY Strength: EMOM x 10 for accumulate load 2 power snatch Conditioning: 1: 2 rounds 25/22 AB 30 abmat situp 15 alternating KB snatch @ 24/16kg 2: Tabata (8 x 20/10) Double unders
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MONDAY
Strength: Complex 1 squat clean + 2 front squats 2,2,2,1,1,1 Conditioning: EMOM for total reps x 10 minutes (5 each) Odds: 30 seconds max cals AB Evens: 30 seconds max power cleans @ 60/40kg TUESDAY Strength: A1: 5 bench press A2: 20 Russian twist with plate x 4 Conditioning: 50 shoulder to overhead 52.5/35kg 30 T2B 50m overhead lunge @ 20/15kg *Every break = 100m penalty (I.e dropping bar in sto, coming off the bar in T2B or dropping plate in lunge) WEDNESDAY Skill: 'Goat' EMOM x 7 Conditioning E2MOM x 24 minutes (3 rounds) 1: 60m sled push @ 80/60kg 2: 75 double unders 3: 24/21 cal row 3: 10 burpee box jump @ 60/50kg SWOD Snatch + hang snatch x 6 Split jerk 1 EMOM x 8 (building) 2 RFQ 20 db stepups 20 good mornings 100m waiters walk r/l THURSDAY Strength: A1: 20m farmers walk A2: 2 Turkish getup (r/l) x 4 Conditioning: 'BOB individual Event 5' 21/15/9 CTB Ring dip KB OHS @ 32/24kg FRIDAY Strength: EMOM x 10 for accumulate load 2 thrusters (from rack) Conditioning: 2 total Tabata rounds for max reps 4 rounds of 10m Shuttle Rest 1 minute 4 rounds of Thrusters @ 42.5/30kg Rest 1 minute BATTLE OF THE BRAWN 8 WEEKEND!! MONDAY Strength: **Benchmark Retest** 1rm Deadlift Conditioning: 9/15/21/15/9 KB swing @ 24/16kg Box overs @ 60/50cm TUESDAY Strength: Complex 1 push press + 1 push jerk + 1 split jerk 2,2,2,1,1,1 Conditioning: AMRAP in 14 minutes 15 pullups 12 bar over burpees 9 clean and jerk @ 60/40kg WEDNESDAY Strength: Back squat 6,6,4,4,2,2 Coreama: 2 minute plank hold (buy in) 2 rounds 10 T2B 30 abmat situp 2 minute plank hold (cash out) Conditioning **July Benchmark** Tabata (8 x 20/10) AB cals THURSDAY Strength: Touch and go power clean 5,5,3,3,3 Conditioning: For total time 2 rounds 12 HSPU 12 power snatch @ 52.5kg Immediately into; 2 rounds 15 ring dip 15 SDHP @ 52.5kg FRIDAY Strength: A1: 12 back rack reverse lunge A2: 5 strict pullup x 4 Conditioning: EMOM x 15 1: 15/12 AB cals 2: 15 wall balls 3: 50 double unders Score = maintained reps of each I.e 12, 10 and 40 SATURDAY In pairs for time: 40/30 CALS ASSAULT BIKE 40 Wall balls over bar 40 Front Squats (60/40) 40 Synchro Bar facing burpees 40 ALT KB Snatches (24/16) 30/25 CALS ASSAULT BIKE 30 Wall balls over bar 30 Front Squats (60/40) 30 Synchro Bar facing burpees 30 ALT KB Snatches (24/16) 20/15 CALS ASSAULT BIKE 20 Wall balls over bar 20 Front Squats (60/40) 20 Synchro Bar facing burpees 20 ALT KB Snatches (24/16  MONDAY Strength: Back squat For accumulate holding weight 5 EMOM x 5 3 EMOM x 5 Keeping load the same across the 5's then again for the 3's I.e 80 and 100 = 180kg Conditioning: 100 double unders 30 squat cleans @ 52.5/35kg Run 800m TUESDAY Strength: Deadlift 5 x 5 @ 80% 1rm across Conditioning: 2 rounds for total time on an 8 minute clock Row 750m 20 KB swings @ 32/24kg 20 high box jumps @ 75/60cm WEDNESDAY Strength: Push jerk (from floor) For accumulate holding weight 3 EMOM x 5 2 EMOM x 5 Keeping load the same across the 3's then again for the 2's I.e 50 and 60 = 110kg Conditioning: 30 T2B 30 HSPU 60 abmat situp 60 HR pushups 15 T2B 15 HSPU 30 abmat situp 30 HR pushups 'SWOD' Bench press 5,5,3,3,1,1,1 Hang power clean 3 EMOM x 10 for accumulate load 2 rounds for weight 100m waiters walk r/l 1 minute deadball / atlas low rack hold THURSDAY Strength: A1: 8 single leg KB step up A2: 8 lying bench pulls x 4 Conditioning: 3 rounds accumulate reps on a 3 minute timer/ rest 1:30 12 strict pullups 200m mb carry Max cals AB in remainder FRIDAY Strength: OHS (from floor) For accumulate holding weight 3 EMOM x 5 2 EMOM x 5 Keeping load the same across the 3's then again for the 2's I.e 40 and 50 = 90kg Conditioning: EMOM x 16 Odds: 12 power snatch Evens: 12 burpees @ 35/25kg Score = maintained reps of each I.e 8 and 10.  MONDAY
Strength: 3 position power clean (floor, hang, high hang) + split jerk x 6 Conditioning: 1: 30/25 cal AB 21 clean and jerks @ 60/40kg Rest 2: Tabata mash-up 8 x 20/10 bent over row @ 60/40kg HR pushups TUESDAY Strength: Deadlift 5 x 3 @ 85% 1rm across Conditioning: 4 rounds each for time and total time every 5 minutes 24/21 cal row 10 burpee over row 30 double unders WEDNESDAY Strength: Front squat 6,6,4,4,2,2 Conditioning: 3 rounds 20 Hang KB snatch 30 KB front rack lunge steps Run 400m Rx = 24/16kg with single bell, switch arms as desired 'SWOD' Full clean and jerk 1rm High hang snatch 2,2,2,2 10-1 DB bench press @ 22.5/15kg Strict pullup THURSDAY Strength/ skill EMOM x 7 Bar muscleup Conditioning: Grunt work; E2MOM x 24 minutes (3 rounds) 200m Sandbag carry (front rack/ back rack) 12 Supinated pullups 100m Farmers carry 32/24kg 40m Sled push @ 100/70kg FRIDAY Strength: Power snatch + hang squat snatch + 2 OHS x 6 Conditioning: EMOM x 16 Odds: 10 T2B Evens: 10 shoulder to overhead Rx = 60/40kg Score = maintained reps of each I.e 8 and 7. |
  
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