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MONDAY
Strength: Pause front squat 3,3,3,3,3 (with 2 second pause at bottom) Conditioning: 3 x 3 minute AMRAP's for accumulate reps/ rest 90 seconds between 1: 5 OHS 20 double unders 2: 5 thrusters 20 double unders 3: 5 clean and jerk 20 double unders Rx = 52.5/35kg TUESDAY Strength: Snatch 2 EMOM x 10 for accumulate total load Conditioning: 1km row 50 Single arm KB snatch @ 24/16kg 50 pullups WEDNESDAY Coreditioning: 2 rounds 20 Leg lifts over DB 20 side plank DB bridge (10/10) 20 second Hollow hold 20 abmat situp 1 minute Plank Conditioning: E2MOM x 18 minutes (3 rounds) 24/18 cal AB 60m Farmers carry (4 x 15m drop n pick up) @ 60/40kg 60m Sled push @ 100/70kg *Scale load as needed SWOD 'Linda' 3 bars of death 10-1 Deadlift @ 1.5 bw Bench press @ bw Squat clean @ 3/4 bw THURSDAY Strength: Squat clean 2 EMOM x 10 for accumulate load Conditioning: 3 rounds Run 400m 20 single arm Kb squat clean @ 24/16kg 15 box jumps FRIDAY Strength: Push jerk 3,3,3,3,3 Conditioning: 3 x 3 minute AMRAP for accumulate reps/ rest 90 seconds between 15 T2B 12 Hang power clean @ 60/40kg Max bar over burpees in remainder
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MONDAY **Benchmark retest** 'The Don' 66 Deadlifts @ 50/35 66 Box jump @ 60/50 66 Kettlebell swings @ 24/16 66 Knees to elbows 66 Sit-ups 66 Pull-ups 66 Thrusters @ 25/15 66 Wall ball shots 66 Burpees 66 Double-unders TUESDAY Strength: Box squat 8,8,6,6,4,4 Conditioning: 4 rounds for accumulate time on a 5 minute timer Run 600m WEDNESDAY ** New Benchmark ** 1rm clean and jerk Conditioning: 10-1 Strict pullups HR Pushup Power clean @ 60/40kg THURSDAY Strength: OHS 8,8,6,6,4,4 Conditioning: 3 rounds each on a 3 minute timer/ rest 90 between 18/14 cal AB 20 OH KB walking lunge @ 24/16kg (10/10) Max Air squats in remainder FRIDAY Strength: A1: 5 Clean grip deadlift off plate A2: 10 KB/ DB bench press x 4 Conditioning: 4 rounds for accumulate reps on a 2 minute timer/ resting 1 minute between 'DT' 12 deadlifts 9 hang power clean 6 push jerk Max bar over burpees in remainder SATURDAY In pairs Run 400m 50 1 for 1 squat clean @ 60/40kg Run 400m 50 1 for 1 T2B (both partners hang from rig when rep is performed) Run 400m 50 1 for 1 box jumps Run 400m 50 1 for 1 pullups (both partners hang from rig when rep is performed) Run 400m 50 1 for 1 wall balls Run 400m 50 1 for 1 squat clean @ 60/40kg  MONDAY Strength: Front squat Heavy 3 (10 minutes) Then AMRAP @ 60% Conditioning: 50 wall balls 50 STO @ 42.5/30kg 50 OHS @ 42.5/30kg 50 wall balls TUESDAY: Strength: A1: 5 Sumo deadlifts A2: 5 box jumps x 4 Conditioning: 2 rounds for accumulate reps on 6 minute timer/ rest 3 minutes between 1km run Max double unders in remainder *scale run to 8 if >5:00 WEDNESDAY Hero WOD Wednesday 'The Seven' 7 rounds 7 HSPU 7 Thruster @ 60/40kg 7 KTE 7 Deadlifts @ 110/ 7 Burpees 7 KB Swings @ 32/24kg 7 Pullups SWOD Power clean and push jerk 1rm A1: Weighted pullup 3,3,3,3 A2: DB strict press 5,5,5,5 AMRAP in 3 minutes Clean and jerk @ 80/55kg THURSDAY Strength: Bench press Heavy 3 (10 minutes) Then AMRAP @ 60% Conditioning: 1km row 100 pushups 100 situps 1km row FRIDAY Strength: Squat clean and jerk 2,2,2,2,2 Conditioning: 2 rounds for accumulate reps on a 5 minute timer/ rest 5 between 32/24 cal AB Run 400m Max back squat @ 80/55kg in remainder  MONDAY Strength: Back squat Heavy 3 (10 minutes) Then AMRAP @ 60% Conditioning: 2 rounds 25 T2B 50 walking lunges with single arm kb rack @ 24/16kg TUESDAY A1: 20m farmers carry A2: 5 strict press x 4 AMRAP in 12 minutes Row 1.5km (buy in) 20 abmat situp 30 double unders 20 kb swings @ 24/16kg WEDNESDAY Goat' EMOM x 7 Hero WOD Wednesday 'Abbate' For Time 1.6km Run 21 Clean-and-Jerk @ 70/47.5kg 800 Meter Run 21 Clean-and-Jerk @ 70/47.5kg 1.6km Run SWOD Hang squat clean *hold load across each rep 3 EMOM x 4 2 EMOM x 4 1 EMOM x 4 Clean pull 3,3,3,3,3 3 rounds for weight/ qlty Heavy sled push 10 bent over row 50 waiter walk r/l THURSDAY Strength: A1: 1-3 Rope climb *scale as needed Rx+ legless A2: 5 bench press x 4 Conditioning: 1: AMRAP Max unbroken pullups Rest Max pushups 1 minute Then 2: AMRAP in 3 minutes 5 pullups 5 burpees FRIDAY Strength: OHS Heavy 3 (10 minutes) Then AMRAP @ 60% Conditioning: 4 rounds 15 box jumps @ 60/50cm 12 front squat @ 52.5/35kg 9 power snatch @ 52.5/35kg SATURDAY IN PAIRS: 1) AMRAP in 9 mins Buy in - 100/80 CALS AB MAX Wall balls in remainder 2) AMRAP in 9 mins Buy in 1km RUN MAX Burpees together in remainder 3) AMRAP in 9 mins Buy in - ROW 1.2km MAX Sandbag lunges in remainder MONDAY Strength: A1: 10 BB step ups A2: 5 ring dips x 4 Conditioning: Row 1km 100 wall balls Run 1km TUESDAY Strength Deadlift 3rm (10 minutes) Then max unbroken @ 60% Conditioning: 3 rounds for accumulate reps on a 3 minute timer/ rest 90 between 15 pullups (rx+ CTB) 50 double unders Max power snatch @ 60/40kg WEDNESDAY 'Goat' EMOM x 7 Hero WOD Wednesday 'Kalsu' 100 thrusters @ 60/40kg *EMOM 5 burpees Scale like weight as needed SWOD Back squat 6,6,4,4,2,2 5 rounds for time 30m suitcase walk (15m l/ 15m r) @ 50/30 7 front squat @ 90/60kg *from racks THURSDAY Strength: Hang power clean 3rm (10 minutes) Then max unbroken @ 60% Conditioning: 4 rounds for total time (including rest) 10 T2B 15 box jump overs @ 60/50cm 20 deadlifts @ 50/35kg Run 200m Rest 1 minute FRIDAY Strength: A1: 5 DB single arm strict press A2: 10 BB lateral lunge x 4 Conditioning: 2 rounds 50 HR pushups 25 OHS @ 35/25kg 50 abmat situp 25/20 cal AB SATURDAY In teams of 3: 100 CAL ROW 100 Wall Balls 80 CALS AB 80 Front Squats (60/40) 60 CAL ROW 60 Box Jumps 40 CALS AB 40 STO (60/40) 20 CALS ROW 20 Burpees Over Bar (pairs)  |
  
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