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MONDAY Strength: EMOM x 16 building weight for heaviest combined total Odds: 3 Front squat Evens: 3 Power cleans Conditioning: **July Benchmark Retest** Tabata AB (Calories) 8 x 20 on/10 off for total cals TUESDAY Strength: Push jerk 5,5,3,3,1,1,1 Conditioning: 3 rounds 10 hang power snatch @ 50/35kg 20 pushups Run 400m WEDNESDAY August Benchmark (Hero WOD Wednesdays) 'The Don' 66 Deadlifts @ 50/35kg 66 Box jump 66 Kettlebell swings @ 24/16kg 66 Knees to elbows 66 Sit-ups 66 Pullups 66 Thrusters @ 25/15kg 66 Wall balls 66 Burpees 66 Double-unders THURSDAY Strength: EMOM x 16 building weight for heaviest combined total Odds: 3 Back squat Evens: 5 floor press Conditioning: 3 rounds for accumulate reps on a 3 minute timer/ resting 90 seconds between Row 18/15 cals 10 HSPU Max clean and jerk @ 52.5/35kg FRIDAY Strength: EMOM x 7 Bar muscleup or CTB pullup Tabata mash up BB woodchops @ 10/5kg Hollow hold Conditioning: 3 rounds 20 T2B 50 double unders 20 SDHP @ 52.5/35kg 50 air squats 
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MONDAY Strength: Complex Power clean + hang squat clean + front squat 2,2,2,1,1,1 Conditioning: EMOM x 15 1: 10 front squat 2: 10 power clean 3: 200m run Rx = 60/40kg Score = maintained reps of each I.e 9, 8, 200 TUESDAY Strength: A1: 4 Strict press A2: 20 Russian twists x 4 Conditioning: 30 HSPU 40 pullups 50 kb swings @ 24/16kg *Every break = 30 double under penalty (I.e coming off wall or bar, or dropping kb) WEDNESDAY Strength: Back squat 10rm Conditioning: 'Reverse Mini Tri' 1km run 1.5 mile AB 1km row SWOD Split jerk 1rm 3 position power clean x 5 3 RFQ 10 suitcase deadlifts (r/l) 15 goodmornings 10 close grip bench THURSDAY Strength: A1: 4 sumo deadlifts A2: 16 bb woodchop x 4 Conditioning: 5 rounds 5 bar muscleups 10 deadlifts @ 100/70kg 20 wall balls FRIDAY Strength: OHS 10rm Conditioning: 1) 3 Rounds each for time and accumulate time on a 4 minute timer 12 burpees 18/15 cal AB Rest 2) Tabata abs 2 ways for total reps (8 x 20/10 of continuous work) 20 seconds of T2B 10 seconds of abmat situp  |
  
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