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MONDAY Strength: EMOM x 10 (building) 2 Back squat Conditioning: EMOM x 6 10/7 cal AB + 10 Pushups *score is maintained reps Rest 6 EMOM x 6 8 x 10m shuttles + 8 pullups/ ring rows *score is maintained reps TUESDAY Strength: A1: 4 Sumo deadlift A2: 6 Single arm DB press x 4 Conditioning: EMOM x 15 1: 6 power snatch 2: 7 OHS 3: 8 push jerk Rx = 52.5/35kg *aim is touch go, smooth unbroken reps WEDNESDAY Strength: A1: 6 benchpress A2: 10 front rack rev lunge (floor) x 4 Conditioning: AMRAP in 15 minutes 15 hang power clean @ 42.5/30kg 15 abmat situp *Every 3 minutes (starting at 0 Run 250m) ‘SWOD’ Power Snatch 2,2,2,1,1,1 A1: Clean grip Deadlift 8,8,8,8 A2: Snatch grip behind neck push press 8,8,8,8 3 RFQ 10 supinated pullup 10 good morning 10 dB floor press THURSDAY Strength: Bear complex (Unbroken complex of clean + front squat + OH + back squat + OH) 3,3,3,3,3 Conditioning: 4 rounds each for time and total time every 5 minutes: 2 round Cindy (5 pullups, 10 pushups, 15 air squats) 50 double unders 7 clean and jerks @ 60/40kg FRIDAY EMOM x 7 (For quality) Unbroken T2B or K2E *pick and hold rep scheme Tabata (8 x 20/10) HS walk, walk walk or hold Conditioning EMOM x 15 1: 50m farmers carry @ 50/35kg (on handles) 2: 12 burpee to 6” reach 3: 16/14 cal row *aim <:45 seconds work 
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MONDAY ‘Benchmark retest’ ‘Kelly’ 5 rounds Run 400m 30 box jumps @ 60/50cm 30 wall balls @ 9/6kg TUESDAY Strength: EMOM x 10 (building) Power clean + hang power clean + split jerk Conditioning: 5 rounds for accumulate reps on a 2 minute timer/ resting 1 minute between 20 abmat situps 10 deadlifts @ 80/55kg Max burpees in remainder WEDNESDAY Goat EMOM x 7 ‘November Benchmark’ Building off last month, with a bigger focus towards metcon pacing and movement efficiency for sustained repeat efforts and overall conditioning. Lots of dirty EMOMs and intervals to look forward to! EMOM x 20 (5 rounds) 1) 15/12 cal AB 2) 10 GTO @ 52.5/35kg 3) 1 round ‘Cindy’ (5 pullup, 10 pushup, 15 squats) 4) 50 double unders Choose rep scheme, aim is consistent rounds without tanking but still hard to maintain and should be empty on last round. *Add reps in retest. THURSDAY EMOM x 10 (building) 2 front squats Conditioning: AMRAP in 12 minutes 4 squat cleans @ 80/55kg 8 T2B 12 OH plate lunge @ 25/20kg FRIDAY Strength: EMOM x 10 Odds: 5 strict HSPU Evens: 5 strict pullup *scale as needed, maintain same standard across each set Conditioning: EMOM x 20 (10 rounds) Odds: Run 200m Evens: 5 power cleans + 5 STO + 5 bar over burpees @ 60/40kg *scale run distance + load as needed  MONDAY Strength: A1: 8 Strict press A2: 12 alternating KB front rack step up x 4 Conditioning: E2MOM (starting at 0:00) on a continuous 12 minute clock for accumulate reps Run 200m + 5 burpees Max wall balls in remainder TUESDAY: Strength: Deadlift 5,5,5,3,3,3 Conditioning: 4 rounds on a 3 minute timer for accumulate reps/ resting 1:30 between 15/12 cal row/AB (alternate each round) 10 power cleans @ 52.5/35kg Max double unders WEDNESDAY Strength: A1: 8 supinated pullup A2: 8 close grip bench press x 4 Conditioning: ‘Helen’ 3 rounds 400m Run 21 KB swing @ 24/16kg 12 pullups Rx+ ‘Fat Helen’ @ 32/24kg and CTB ‘SWOD’ Squat clean 1rm Front squat 20rm 3 RFQ 10 partner GHR 10 bent over row 10 tempo split lunge (each) THURSDAY Conditioning: EMOM x 5 for quality 8 high box jumps @ 75/60cm E2MOM x 4 rounds (32 minutes) 0-2: 15 Burpee box jumps @ 60/50cm 2-4: 80m Sled push @ 60/40kg 4-6: Core complex (10 butterfly situp + 10 window wipes + 10 Russian twists) @ 20/15kg 6-8: 10 x 10m Shuttle run *scale load/distance as needed FRIDAY Strength Hang squat clean and push jerk 5,5,5,3,3,3 Conditioning: AMRAP in 15 minutes 5 Bar muscleup 10 Pistol 10 HSPU *no bands for pistol, scale to foot behind or wrap around squat  MONDAY Strength: EMOM x 12 for holding load across each rep bracket 5 Back squat x 4 3 Back squat x 4 1 Back squat x 4 Conditioning: AMRAP in 12 minutes Run 800m (buy in) 15 box jumps @ 60/50cm 10 T2B TUESDAY Strength: A1: 6 Strict HSPU A2: 8 Pendlay row x 4 Conditioning: 60/50 cal AB 50 pullups 40 STO @ 60/40kg WEDNESDAY Strength: EMOM x 12 for holding load across each rep bracket 3 hang squat clean x 4 2 hang squat clean x 4 1 hang squat clean x 4 Conditioning: ‘Run Annie run’ 50/40/30/20/10 Run (x10m, 500-100) Double unders Abmat situp ‘SWOD’ Split jerk 1rm Bench press 3,3,3,3,3 400m farmers walk @ 40/25kg (on handles) THURSDAY Strength: A1: 6 strict ring dip A2: 10 front rack reverse lunge x 4 Conditioning: EMOM x 18 (6 rounds) 1: 15 wall balls 2: 15/12 cal row 3: 15 burpees *Scale down to hold reps, aim is <:45 seconds FRIDAY Strength: EMOM x 12 for holding load across each rep bracket 5 Deadlift x 4 3 Deadlift x 4 1 Deadlift x 4 Conditioning: AMRAP in 5 minutes 10 power snatch @ 35/25kg Run 100m Rest 5 minutes AMRAP in 5 minutes 10 power clean @ 35/25kg Run 100m  |
  
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