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Monday Strength: A1: 10 alternating back rack lunge A2: 5 Box jumps for height x 4 Conditioning: 4 rounds for accumulate reps on a 3 minute timer/ resting 3 between each Run 400m Max back squats @ 60% of 1rm in remainder Tuesday Strength: Push jerk 3,3,3,3,3 Conditioning: 5 rounds 7 HSPU 10 T2B 7 hang power cleans @ 60/40kg Wednesday Skill: 'Goat' EMOM x 7 Conditioning: E2MOM for 32 minutes (4 rounds) 0-2: 5 box squats @ 85% (back squat) 2-4: 25/21 cal AD 4-6: 75 double unders 6-8: 200m recovery run 'SWOD' Oly tech work Snatch Heavy single Clean jerk Heavy single Thursday: Strength: A1: 5 strict pullups A2: 10 Partner GHR x 4 Thursday Conditioning: 4 rounds for accumulate reps on a 3 minute timer/ resting 3 between each Row 500m Max deadlifts @ 60% of 1rm in remainder Friday Strength: OHS 3,3,3,3,3 Conditioning: 3 rounds 30 wall balls @ 9/6kg 20 KB swings @ 24/16kg 10 hang squat snatch @ 35/25kg 
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Monday Strength: Back squats 1 x 3 @ 70, 1 x 3 @ 80, 3 x 3 @ 85-90% Conditioning: 21/15/9 T2B Thrusters @ 52.5/35kg Run 200m Tuesday Strength: A1: bench press A2: bent over row 10,8,6,6,6 Conditioning: 3 x 4 minute AMRAP's/ rest 2 minutes between Row 500m (buy in) 7 Power cleans @ 60/40kg 7 HR pushups Wednesday Skill: Goat EMOM x 7 Conditioning: Every 1:30 for 24 minutes (4 rounds) 0-1:30; 40m sled crawl @ 60/50kg 1:30-3:00; 3 rope climbs 3:00-4:30; 60 double unders 4:30-6:00; 10 DB stepovers @ 17.5/12.5kg SWOD 3 position clean (high, hang, floor) x 5 Split jerk double (8 minutes) 3 rounds x 1 minute rounds for accumulate reps Strict press @ 50/30kg Rest Supinated strict pullup Rest Thursday Strength: Deadlift 1 x 3 @ 70, 1 x 3 @ 80, 3 x 3 @ 85-90% Conditioning: AMRAP in 12 minutes 5 power snatch @ 60/40kg 10 pullups 15 box jumps @ 60/50cm Friday: Strength: EMOM x 10 for accumulate weight 3 Front squat Conditioning: 50 OH walking lunge steps @ 20/15kg plate 50 abmat situps 50 OHS @ 20/15kg 50 abmat situps Saturday In pairs: 100m run 25 burpees over bar 200m run 50 clean & jerks 60/40 400m run 100 KB swings (24/16kg) 800m run 100 wall balls 400m run 50 deadlifts 100/70 200m run 25 burpees over bar 100m run  Monday Strength: Back squat 1 x 5 @ 65, 1 x 5 @ 75, 3 x 5 @ 80-85% *rest 2 minutes between sets Conditioning: Tabata mashup for total reps 8 x 20/10 (16 total) alternating Front rack lunge Power cleans Rx = 42.5/30kg Tuesday Strength: A1: Strict pullups A2: Strict hand release pushups *scale up with bands and or weight 7-5-3-3-3 Conditioning: 2 rounds 9 Bar muscleup 30 DU 15 HSPU 30 DU 21 T2B 30 DU Wednesday: Strength: EMOM x 10 Complex 1 cluster + 1 hang squat clean + 1 push jerk Conditioning: 10-1 Box jumps @ 60/50cm 1-10 Thrusters @ 42.5/30kg I.e 10 bj 1 thrust, 9 bj 2 thrust... SWOD 3 position snatch (high, hang, floor) x 5 A1: 6 bent over row A2: 6 snatch grip push press x 4 2 rounds 40m sled push @ 140/100kg 10 hang power cleans @ 92.5/60kg Rest 2 minutes Thursday: Strength: Deadlift 1 x 5 @ 65, 1 x 5 @ 75, 3 x 5 @ 80-85% *rest 2 minutes between sets Conditioning: EMOM x 16 minutes 1: 15/12 cal AD 2: 15 KB swing @ 32/24kg 3: 15/12 cal row 4: 15 abmat situp *scale as needed Friday Strength: EMOM x 10 Complex 2 Behind neck split jerk + 2 OHS Conditioning: 'Death by' Burpee (no cap) EMOM add 1 rep until failure. When you fail continue at half of last set. I.e if failed set of 10 complete remainder at 5. Saturday: Partner WOD: AMRAP in 6 minutes/REST 2 Minute x 5 Stations 1) 50 wall balls 15 Pullups 2) MAX Sled Metres (80/60) 3) 40 Box Jumps 12 Thrusters (50/35) 4) MAX CALS AD 5) 30 KB Swings (32/24) 9 HSPU **Partition reps as required/One partner works at a time.  Monday: ++ Benchmark Retest ++ 5km run Tabata Abmat situp 8 x 20/10 Tuesday: Strength/ skill: 'Death by' Strict pullup EMOM add 1 rep until failure. 12 minute cut off. When you fail continue at half of last set. I.e if failed set of 10 complete remainder at 5. Conditioning: 5 rounds 10 Power snatch @ 42.5/30kg 30 Double unders Wednesday: ++ November Benchmark ++ 1rm back squat Conditioning: 3 rounds 15 box jumps @ 60/50cm 15 T2B 15 OHS @ 52.5/35kg Thursday: Strength/ skill 'Death by' Hand release pushup (starting at 3) EMOM add 1 rep until failure. 12 minute cut off. When you fail continue at half of last set. I.e if failed set of 10 complete remainder at 5. Conditioning: 750m row 50 push press (no jerks) @ 35/25kg 30 deadlifts @ 80/55kg *one bar Friday: Strength: A1: 10 Back rack reverse lunge A2: 8-10 Partner GHR x 4 Conditioning 3 rounds for accumulate reps on an ascending clock (2:00/ 2:30/ 3:00) 15/12 cal AD Max front squats in remainder at acceding loads Rx = 60/70/80// 40/45/50kg Rest 2 minutes between rounds  |
  
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