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Workout of the Day

Mon 6th - Sat 11th Nov

15/11/2017

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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 30th Oct - Saturday 4th Nov

15/11/2017

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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


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Monday 23rd - Saturday 28th October

15/11/2017

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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






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Monday 16th - Saturday 21st October

15/11/2017

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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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CrossFit Brawn                                                                                                             122 Mooringe Ave, North Plympton, South Australia
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