Monday
Strength:
Clean + hang clean + Split jerk
*squat
2-2-2-1-1-1


Conditioning:
7 rounds
Run 200m
10 thrusters @ 42.5/30


Tuesday
Strength:
A1: 6 Ring dip
A2: 12 alternating renegade row
x 4


Conditioning:
AMRAP in 12 minutes
9 deadlifts @ 100/70kg
12 pullups
15 HR pushups


Wednesday:
Skill:
GOAT


Conditioning:
4 rounds each for time and total time
25/20 cal AD
Run 600m
*every 8 minutes


SWOD


Back squat
7-7-5-5-3-3


A1: Behind the neck jerk
2-2-2-2
A2: 3 Clean pull @ 100% clean


30 squat clean @ 85/52.5kg


Thursday:
Strength:
Power snatch + hang power snatch + 2 OHS
2-2-2-1-1-1


Conditioning:
3 rounds
25 T2B
50 double unders
*rx+ UB


Friday:
Strength:
A1: 5 Strict HSPU
A2: 1-2 rope climb
x 4


Conditioning:
4 rounds on a 3 minute clock/ resting 1:30!between for accumulate reps
300m row
12 burpees
*max alternating KB snatch @ 24/16 in remainder


Saturday:
E2MOM in pairs
1. 20/15 cals Assault bike each
2. 40m sled push 100/70 each
3. 200m run
4. 75 DUs
5. 120m farmers carry each 32/24kg
6. 200m run
X 3 rounds

Monday
Strength:
Front squat
7-7-5-5-3-3


Conditioning:
3 rounds
Run 400m
21 wall balls
15 OHS @ 42.5/30


Tuesday
Strength:
A1: CG Floor press
A2: Pendlay row
10,8,6,6


Conditioning:
7 rounds every 2 minutes (14 minutes)
12 HR pushups
15 KB swings @ 24/16kg
Max double unders in the remainder
*score = accumulate DU


Wednesday:
Skill:
GOAT


Conditioning:
E2MOM x 4 rounds (32 minutes)
1: up/back sled bear crawl
2: 25/22 cal row
3: 20 box overs @ 60/40kg
4: run 200m


SWOD
Power snatch + hang power snatch
5 sets


Power clean + 2 push jerk
5 sets


3 rounds
40m sled drag (backward) AHAP
10 STO @ 80/55kg
Rest 1 minute


Thursday:
Strength:
Hang power clean
7,7,5,5,3,3


Conditioning:
21/15/9
Deadlifts @ 80/100/120// 55/70/85kg
HSPU


Friday:
Strength:
A1: 5 Box squats (pause at box)
A2: 10 strict KTE
x 4


Conditioning:
3 rounds each for time and total time
15/12 cal AD
12 burpees
9 front squats @ 60/40kg
*Every 5 minutes


Saturday:
In pairs, partition distance, reps as required:
2km row
200 double unders
2.2 mile Assault bike
200 double unders
2km run
​

Monday
Strength:
Deadlift
7-7-5-5-3-3


Conditioning:
3 rounds
14 KB snatch (7l/7r) @ 24/16kg
21 burpees
200m KB rack carry (100l/100r)


Tuesday:
Strength:
A1: 10 Front rack lunge
A2: 5 strict pullup
x 4


Conditioning:
3 rounds each on a 3 minute clock for accumulate metres
7 OHS @ 52.5/35kg
20 double unders
7 OHS @ 52.5/35kg
20 double unders
Max metres row in remainder
*rest 3 minutes between


Wednesday:
Goat
EMOM x 7


Conditioning:
For total time (including rest)
Run 1600m
Rest 3 minutes
Run 1200m
Rest 2 minutes
Run 800m
Rest 1 minute
Run 400m


SWOD
A1: Pause front squat
2-2-2-2-2 *with 2 second pause at bottom
A2: Clean pull
3-3-3-3-3


3 rounds
7 atlas stone to box
40m sled @ 140/100kg
7 bench press @ BW
rest 2 minutes




Thursday:
Strength:
Strict press
7-7-5-5-3-3


Conditioning
15/12/9
HSPU
power cleans @ 90/60kg


Friday:
Strength:
A1: 10 BB altering step ups
A2: 12 weighted situps
x 4


Conditioning:
On a continues clock for total reps
1 minute T2B
2 minute Front squat @ 60/40kg
3 minute AD (cals)
2 minute box overs @ 75/60cm
1 minute T2B


Saturday:
In pairs
(Both complete runs, movements are alternated ie p1 does burpees, p2 does pullup, p1 does squat, p2 does burpees)
Run 400m
8 rounds
5 burpees/10 pullups/15 air squats


Run 800m
6 rounds
5 burpees/10 pullups/15 air squats


Run 1200m
4 rounds
5 burpees/10 pullups/15 air squats


Run 1600m
2 rounds
5 burpees/10 pullups/15 air squats


**Battle of the Brawn 7 Weekend**

Monday (Public holiday)
In pairs for combined total points (weight + reps)

Minutes 0-8
Heavy single power clean (1 rep) ~ weight
Minutes 8-14
Heavy triple STO (3 rep) ~ weight

Rest 3 minutes

Minutes 17-32
AMRAP Chipper ~ reps

30 Power snatch
30 cals
40 Burpees
30 cals
30 Clean and jerk
30 cals
40 T2B
30 cals
*if complete return to start
*alternate row and AD cals
Rx = 52.5/35

Tuesday
++ benchmark retest ++

GOAT
Skill 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

Wednesday
++ new benchmark ++
5km run

Thursday
Strength:
Hang squat clean
3 EMOM x 4, 2 EMOM x 4, 1 EMOM x 4

Conditioning:
4 rounds each for time and total time
21/18 cal row
12 burpee facing bar
9 thrusters @ 42.5/30kg
*new round every 5 minutes

Friday
Strength:
EMOM x 15
1; 1-2 rope climb
2; 8-10 ring dips
3; 20-30 sec hollow hold

Conditioning:
WAMRAP in 12 minutes
Run 100m
3 bar muscleups or (3 pullups + 3 pushups)
30 double unders

Saturday
In Pairs:

ROW 1km (500 each)
70 Wall balls
60 KB Swings (24/16kg)
50 Box overs
40 CALS ASSAULT BIKE
50 Box overs
60 KB Swings (24/16kg)
70 Wall balls
1km RUN

Monday:
Strength:
Back squat
5,5,3,3,1,1,1

Conditioning:
3 rounds
50 double unders
30 OH walking lunge steps @ 20/15kg
15 T2B

Tuesday:

Conditioning:
5 x 3 minute rounds/ resting 3 minutes between
Run 400m
Max row metres in remainder
*score = accumulate metres

Wednesday:
Goat
EMOM x 7

Hero WOD Wednesday 'The Seven'
Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

'SWOD'

Bench press
5,5,3,3,1,1,1

3 x 1 minute rounds/ resting 1 minute between
Deadball/Atlas stone to box (ahap)
Sled push for metres @ 120/80kg
Strict pullups

Thursday:
Midline move
3 rounds
1 minute rope hang accumulate
20 v-up
200m plate carry @ 20/15kg
1 minute plank

Conditioning:
3 rounds each for time and total working time
24/20 cal AD
*every 4 minutes
(Scale down if more than 1:30 pace)

Friday:
Strength:
Power clean and push jerk
5,5,3,3,1,1,1

Conditioning:
2 rounds
15 wall balls
10 hang power snatch
15 wall balls
10 push jerks
15 wall balls
10 hang power cleans
Rx = 60/40kg

Saturday:
In PAIRS :
5 x 5min AMRAPS (REST 2 mins)

1) RUN 400m
AD CALS in remainder (swap 12/10)
2) RUN 400m
PULLUPS in remainder
3) RUN 400m
ROW CALS in remainder (Swap 15/12)
4) RUN 400m
FRONT SQUATS in Remainder (60/40kg)
5) RUN 400m
DU's in remainder

Monday:
Strength:
Front squat
3-3-3-3-3

Conditioning:
4 rounds each for time and total time
15/12 cal AD
12 t2b
15 wall balls @ 9/6
*Every 5 minutes

Tuesday:
Strength:
Odds: 4-6 Strict HSPU
Evens: 8 pendlay rows
x 10 minutes

Conditioning:
AMRAP in 12 minutes
5 deadlifts @ 120/80kg
10 box overs @ 60/50cm
15 HR pushups

Wednesday:
Goat
EMOM x 7

Hero WOD Wednesday 'Badger'
3 rounds for time
30 Squat clean @ 42.5/30kg
30 Pullups
Run 800m


'SWOD'

Complex:
1 power snatch + 1 snatch grip push press + 1 snatch balance + 1 OHS
2-2-2-1-1-1

Pause back squat:
2-2-2-2-2 *with 2 sec pause at bottom
Then;
AMRAP in 3 minutes @ 75%

Thursday:
Midline move:
3 rounds
1 minute plank
3 wall walks
100m OH plate carry @ 20/15kg
30 abmat situp

Conditioning:
3 rounds for accumulate reps
1 minute bench press @ 60/35
1:30 rest
1 minute row (cals)
1:30 rest

Friday:
Strength:
Push press
3-3-3-3-3

Conditioning:
2 rounds for time
10 Front rack lunge
30 double unders
10 SDHP
30 double unders
10 Push jerk
30 double unders
Rx = 60/40kg

Saturday:
In PAIRS, Partitioning reps/cals as desired:
50/40 cals (Assault bike/Row)
50 Front Squats (60/40kg)
50 Alt. Arm KB Snatches (24/16kg)
50 Alternating Partner Box Jumps
50/40 cals (Assault bike/Row)
50 Hang Power Cleans
50 KB Swings
50 Pullups
50/40 cals Assault bike/Row)
50 Back Squats
50 KB SDHP
50 Wall balls
50/40 cals (Assault bike/Row)