MONDAY:
Deadlift (7-7-5-5-3-3)
Metcon
3 x 4 minute AMRAP's/ rest 90 seconds between
7 HSPU
5 power cleans @ 80/50
run 100m

TUESDAY:
Snatch complex (2-2-2-1-1-1)
1 power snatch + 1 hang squat snatch + 2 ohs
Metcon (3 Rounds for time)
3 rounds each for time and total working time
500m row
30 abmat situps
15 OHS @ 42.5/30kg
rest 2-3 minutes between rounds

WEDNESDAY:
5 Front squat + 7 Back squat (4 sets)
Metcon (Time)
Run 1km
50 box jumps @ 60/50kg
30 front squats @ 60/40kg


THURSDAY:
Muscle-ups (2-4 EMOM x 10)
Metcon
3 rounds for total reps on a continuous running clock
1 minute HS walk (distance)
1 minute T2B
1 minute HR pushups
1 minute pullups
1 minute rest

FRIDAY:
Complex (2-2-2-1-1-1)
1 squat clean + 1 hang squat clean + 1 push jerk + 1 split jerk
Metcon (Time)
3 rounds
60 double unders
24 wall balls
12 hang power clean to overhead @ 42.5/30

SATURDAY:
1 Min MAX cals Airdyne (Calories)
1 KM RUN (Time) Metcon (AMRAP - Reps)
MAX DU's in 2 mins
Clean and Jerk (1) 10 Mins to find 1RM Clean and Jerk
80M Sled push for time (80/60)
Weighted Pullups MAX Strict Unbroken reps with 12.5/7.5kg DB Scale appropriately with band or just BW
​Bench Press (Max Reps at (BW/75%))

MONDAY:
A1: Bent Over Row (6-6-6-6)
A2: Weighted Dips (6-6-6-6)
Metcon (Time)
10-1 HSPU
1-10 deadlift @ 100/70
*100m run between rounds

TUESDAY:
5 Front squat + 7 Back squat (4 sets)
Metcon
AMRAP in 9 minutes
7 kb hang squat clean @ 24/16
14 pistol squats
21 wall balls

WEDNESDAY:
Metcon
4 rounds each for time and total time
300m row
15 burpee box jumps @ 60/50
300m run
* rest 2-3 minutes between each

Flight simulator (Time) Unbroken sets of double unders with 5 rep increments starting at 5 up to 50 then working back down to . * rope has to stop after each unbroken set scale = 3-30-3 (3,6,9 etc) or 1-10-1 (1,2,3 etc)

THURSDAY:
A1: Floor Press (6-6-6-6)
A2: Supinated pullup (6-6-6-6)
Metcon (Time)
3 rounds
7 Bar Muscle ups
20m handstand walk
50 abmat situps

FRIDAY:
2 push press + 3 split jerk (x 5 sets)
Metcon
AMRAP in 7 minutes
9 thrusters @ 42.5/30
15 hang power cleans @ 42.5/30

SATURDAY:
In Pairs for time: Partition reps as required
​400m Medball Carry 50 Front Squats (60/40) 50 Pull ups 50 Plate GTO (20/10)
400m Sandbag Carry 40 Front Squats 40 Pull ups 40 Plate GTO
400m RUN 30 Front Squats 30 Pull ups 30 Plate GTO
400m Sandbag Carry 20 Front Squats 20 Pull ups 20 Plate GTO
400m Medball Carry 10 Front Squats 10 Pull ups 10 Plate GTO
400m RUN

MONDAY:
Holiday WOD - OUTDOORS

TUESDAY:
Complex (2-2-2-1-1-1)
1 squat clean + 1 hang squat clean + 1 push jerk + 1 split jerk
Metcon (Time)
3 rounds
21 hand release pushup
15 hang squat clean @ 52.5/35
run 400m

WEDNESDAY:
Deadlift (7-7-5-5-3-3)
Metcon (4 Rounds for reps)
Tabatarama 8 x 20/10 for total reps
1) Row (cals)
2) Weighted butterfly situp @ 20/15
3) Farmers carry (10m lengths) @ 24/16
4) Sandbag stepup
* 1 minute rest between stations

THURSDAY:
Handstand Push-ups (7-7-5-5-3-3) STRICT
Skill AMRAP in 3 minutes handstand walk lengths Max accumulate UNBROKEN lengths of 5,3 or 1m increments
Rest 1 minute before wod 2
Metcon (3 Rounds for reps)
30 second efforts of
single kb clean and press @ 24/16
burpee box jump @ 60/50
single kb clean and press @ 24/16
burpee box jump @ 60/50
* 1 minute rest between each

FRIDAY:
Snatch complex (2-2-2-1-1-1)
1 power snatch + 1 hang squat snatch + 2 ohs
Metcon (Time)
3 rounds
50 double unders
25 OHS @ 30/20
15 T2B
Metcon (No Measure) T
Tabata abs mashup 8 x 20/10
Plank to pressup
v-up
SATURDAY:
Metcon (Time) In pairs- partition reps as required
3 Rounds of
400m Sandbag Carry
50 Wall balls
40 BB Froont Rack lunges (60/40kg)
30 Pull ups
20 Clean & Jerks (60/0kg)
​10 Burpees

MONDAY
** Benchmark Retest **
Metcon (Time) 'MURPH'
Run 1.6km
100 pullups
200 pushups
300 air squats
Run 1.6km
Scale as needed (half reps)
TUESDAY:
Great efforts on yesterdays retest, solid improvements across the board!
Power Clean (5-5-3-3-1-1-1) * increase weight every set
Metcon
3 x 4 minute AMRAP's
30 abmat situp
200m farmers walk @ 24/16kg
max power clean in the remainder @ 60/40kg
* 2 minutes rest between rounds score = accumulate POWER CLEANS

WEDNESDAY:
**OCTOBER BENCHMARK** https://www.youtube.com/watch?v=Z1ns6IB7PhA
Diane (Time)
21-15-9 Deadlifts, 100/70
Handstand Push-ups

 'Tabata Abs mash-up' 8 x 20/10 for quality
KTE
Plank hold
Rx = unbroken all the way

THURSDAY:
5 Front squat + 7 Back squat
(4 sets (unbroken reps)
Metcon 
EMOM x 15 minutes
Minutes 1 - 12 pistols
Minutes 2 - 15/12 cal row
Minutes 3 - 40 double under
* aim is sub 45 second efforts, scale down if needed

FRIDAY:
Split Jerk (5-5-3-3-1-1-1)
Metcon
 3 x 4 minute AMRAP's
12 bar facing burpee overs
300m MB carry @ 9/6kg
max STO in the remainder @ 60/40kg
* 2 minutes rest between rounds score = accumulate STO

SATURDAY:
Metcon (Time)
In teams of 4 (2F/2M)
30 Wall balls
30 Burpee Box Overs
30 Pull ups
30 Deadlifts (100/70)
30 KB Swings (24/16)
60 DU's
Every 6 mins on the clock RUN 200m as a team of 4
​**Pair 1- 1 partner starts wall balls, partner 2 starts once partner 1 finishes