Monday:
Strength:
Back squat
2 EMOM x 10 (for accumulate weight)

Conditioning:
21/15/9
Hang squat clean @ 42.5/30kg
T2B
OH lunge steps @ 20/15kg

Tuesday:
Strength:
A1: BB floor press
A2: Single arm split DB/KB row (each)
10-8-6-6

Conditioning:
4 rounds on a 4 minute timer/ resting 2 between
Run 200m
30 abmat situps
20 hand release pushups
Max row metres in reminder
*score = accumulate metres

Wednesday:
Goat
EMOM x 7

Hero WOD Wednesday 'Nutts'
For time:
10 HSPU
15 Deadlift @ 110/75
25 Box jumps @ 75/60cm
50 Pullups
100 Wallballs
200 Double unders
400 meter plate carry @ 20/15kg

'SWOD'

On a running clock:
Minutes 0-5:00
Strict press single
Minutes 5-10:00
Push press double
Minutes 10-15:00
Push jerk triple

Hang power clean
5,5,3,3,1,1,1
Then
AMRAP in 3 minutes @ 70%

Thursday:
Skill/ strength:
For time
Accumulate holds
2 minute ring support
3 minute plank
2 minute rope hang
* scale time as needed

Conditioning:
3 rounds for accumulate reps
25 burpees
Max power cleans in remainder
Rd 1 on 3 minute timer @ 60/40
Rd 2 on a 4 minute timer @ 75/50
Rd 3 on a 5 minute timer @ 90/60
*rest 1 minute between rounds

Friday:
Strength:
Split jerk
2 EMOM x 10 (for accumulate weight)

Conditioning:
2 rounds
10 OHS
25 air squats
10 thrusters
25 air squats
10 push jerk
25 air squats
Rx = 60/40kg

Saturday:
In partners:
3 Rounds
- 20 ground to overhead (42.5/30kg)
- 50/40 cals AD

3 Rounds
- 40 shoulder to overhead (42.5/30kg)
- 50 double unders

3 Rounds
- 60 wall balls (9/6kg)
- 500m row

Partition reps as required

Monday:
** Benchmark retest **
1 rm snatch
1 rm clean jerk

Tuesday:
Strength:
Deadlift
5-5-5-5-5

Conditioning:
4 rounds on a 2:30 clock for accumulate reps/ rest 2:30 between
18/15 cal row
9 burpee over rower
Max pullups in remainder
*score = accumulate pullups

Wednesday
Skill:
Goat
EMOM x 7

**September Benchmark**
Hero WOD 'Blake'
Four rounds for time of:
100 foot Walking lunge with 20/15kg plate held overhead
30 Box jump @ 60/50cm
20 Wallball shots @ 9/6kg
10 HSPU

*No 'SWOD' today

Thursday
Skill/ midline:
5 rounds
5 T2B
10 Abmat situp
15 second hollow hold
20 seconds plank
Rest 30 seconds

Conditioning:
E2MOM x 24 minutes (4 rounds)
1: 6 muscleups
2: 25/22 cal AD
3: 200m MB carry
*scale to ctb + dip

Friday:
Strength:
OHS
5-5-5-5-5

Conditioning:
4 rounds for time
Run 400m
50 double unders
20 KB snatch (10 l/10 r) @ 24/16kg

Saturday:
Pairs double time for combined working time
@ 0:00
100/80 cal AD
2 rounds
30 power cleans @ 75/50kg
50 wall balls
Run 200m
~ rest remainder
@ 20:00
100/80 cal row
2 rounds
30 push jerks @ 75/50kg
50 pullups
Run 200m
*partition reps as required
Score = combined time of each

Monday:
Strength:
EMOM x 10
Cluster + 2 thrusters

Conditioning:
AMRAP in 12 minutes
5 Deadlift @ 120/75kg
10 box overs
15 Wall balls

Tuesday:
Strength:
A1: 6 Bulgarian split squat (each)
A2: 10 Ring pushups
x 5

Conditioning:
4 x 2:30 minute AMRAP's/ resting 2:30 minutes between
18/15 cal row
10 front rack lunge @ 60/40
Max burpee bar overs
*score = accumulate burpees

Wednesday:
'Goat'

Conditioning:
Every 1:30 for 30 minutes (5 rounds)
0:00-1:30 ~ run 200m
1:30-3:00 ~ 40m sled @ 100/70kg
3:00-4:30 ~ 6 OHS @ 80/55kg (no racks)
4:30-6:00 ~ 8 t2b + 8 pullups

*score as rd 1 - 200m, rd 2 - kgs, rd 3 kgs, rd 4 reps

SWOD

3 position snatch
x 5 sets (building)

Snatch down and back ladder
10-8-6-4-2-4-6-8-10
Rx = M 50/60/70/80/90/80/70/60/50
F 35/40/45/50/55/50/45/40/35kg

A1: Good morning
3 x 15
A2: Bent over row
3 x 15

Thursday:
Strength:
A1: 3 snatch grip deadlift
A2: 8 ring dip
x 5

Conditioning:
4 rounds each for time and total time
15/12 cal AD
18 KB swing @ 24/16kg
21 HR pushups
rest 2 minutes between

Friday:
Strength:
EMOM x 10
1 power clean + 1 push jerk + 1 split jerk

Conditioning:
21/15/9 Front squat @ 60/75/90//40/50/60kg
30/60/90 double unders

Saturday:

Every 2:30 in PAIRS

1. Sled push 40m each (1.5 x BW/1 x BW)
2. Deadlift 120/80 Amrap in 90 secs (PAIRS)
3. Assault bike AMRAP in 90 secs (INDIVIDUAL)
4. Atlas stone/deadball over Amrap in 90 secs (PAIRS)
5. 150m farmers carry (32/24)
(INDIVIDUAL)
X 3 rounds