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Workout of the Day

Monday 11th - Saturday 16th DEC

18/12/2017

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MONDAY
Strength:
A1: power clean + 4 push jerk
A2: 4 strict pullup
x 4


Conditioning:
3 rounds
30 OH plate lunges @ 25/20kg
20 deadlifts @ 80/55kg
30 wall balls

TUESDAY
Strength:
Bench press
5,5,5,5,5


Conditioning:
For total accumulate reps on a running clock:
Minutes 0-2 AB cals
Minutes 2-4 row cals
Minutes 4-6 10m shuttle
Minutes 6-8 burpees
Minutes 8-9 AB cals
Minutes 9-10 row cals
Minutes 10-11 10m shuttle
Minutes 11-12 burpees


WEDNESDAY
Strength:
Back squat
1rm


Conditioning:
‘Grace’
30 clean and jerk @ 60/40kg


‘SWOD’
Pause front squat
6,6,4,4,2,2


Squat clean ladder *one bar
9 @ 70/45
6 @ 90/ 60
3 @ 110/75


3 rounds for QLTY
10 DB bench press
10 good mornings
10 strict leg raise


THURSDAY
Strength:
A1: Power Snatch + 4 OHS
A2: 6 ring dips
x 4


Conditioning:
30 T2B
40 box jumps
30 pullups
40 HR pushups
15 T2B
20 box jumps
15 pullups
20 HR pushups


FRIDAY
Strength:
Sumo deadlift
5,5,5,5,5


Conditioning:
AMRAP in 12 minutes
6 power cleans @ 70/45kg
8 HSPU
10 alternating pistols








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Monday 4th - Saturday 9th DEC

18/12/2017

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MONDAY
**Benchmark Retest**
EMOM x 20 (5 rounds)
1) 15/12 cal AB
2) 10 GTO @ 52.5/35kg
3) 1 round 'Cindy' (5 pullups + 10 pushups + 15 air squat)
4) 50 double unders
Scale reps as needed, aim is to build off last months numbers!


TUESDAY
For combined heaviest load of each
Strength:
EMOM x 6
2 Power snatch
EMOM x 6
2 power clean


Conditioning:
2 rounds each for time and total time on a 8 minute timer
Row 750m
50 abmat situps
25 box jump overs


WEDNESDAY
**Being the shorter month, leading into the Christmas we won’t be having the usual test/retest format for our benchmark this month. However we’re going to use the Wednesday session to dust off the old whiteboard PR tracker and knock off some of our staple benchmark tests each week. Let’s finish off the year with a bang crew**


Strength:
Deadlift
1rm


Conditioning:
‘Fran’
21/15/9
Thrusters @ 42.5/30kg
Pullups


THURSDAY
Strength:
For combined heaviest load of each
EMOM x 5
1 OHS
EMOM x 5
2 split jerk
EMOM x 5
3 front squat


Conditioning:
Run 600m
40 HR Pushups
20 OHS @ 60/40kg
40 HR Pushups
Run 600m


FRIDAY
Strength:
A1: 20m farmers carry (for load)
A2: 20-30 second Hollow + 40-90 second Plank
x 4


Conditioning:
40/30 AB cals
30 T2B
30 hang power cleans @ 60/40kg
40/30 cal row
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Mon 27th Nov - Sat 2nd Dec

6/12/2017

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MONDAY
Strength:
Complex
1 power clean + 1 hang squat clean + 1 push jerk + 1 split jerk
x 7


Conditioning:
On a continuous 10 minute clock for accumulate reps
EMOM 7 thrusters @ 42.5/30kg
Max double unders in the remainder


TUESDAY
Strength:
A1: 4 Sumo deadlift
A2: 8 supinated pullup
x 4


Conditioning:
4 rounds
20 abmat situp with 9/6kg MB
15 pullups
10 SDHP @ 52.5/35kg


WEDNESDAY
Strength:
5 front squats + 7 back squats
x 4


Conditioning:
E2MOM x 18 (3 rounds)
0-2: 27/21 cal AB
2-4: 27/21 cal row
4-6: 21 burpees


‘SWOD’
‘Lynne’
5 rounds for reps
Max Bench press @ BW
Max strict pullup
*rest as needed between rounds


AMRAP in 3 minutes
Strict press @ 20/15kg
Rest 1 minutes
AMRAP in 2 minutes
BB curl @ 20/15kg
Rest 1 minutes
AMRAP in 1 minute
DBs or plate T-raise


THURSDAY
Strength:
A1: 4 behind the neck push press
A2: 12 bent over double KB/DB row
x 4


Conditioning:
5 rounds
9 HSPU
9 deadlifts @ 100/70kg
9 T2B


FRIDAY
Strength:
Touch and go squat clean
5,5,5,5,5


Conditioning:
21/15/9
Hang power snatch @ 42.5/30kg
OHS @ 42.5/30kg
Run




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Mon 19th - Sat 24th NOV

6/12/2017

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MONDAY
Strength:
Back squat
2 EMOM x 10 (building)


Conditioning:
100 double unders
100 abmat situps
100 double unders
100 front rack lunges @ 20/15kg
100 double unders


TUESDAY
Strength:
‘She Bear Complex’
Unbroken complex
1 power snatch + 1 OHS + 1 squat snatch + 1 OHS + 1 snatch balance + 1 OHS
x 5 sets


Conditioning:
For total time (including rest) on a 2 minute clock resting 2 minutes between
Run 400m
Clean and jerks @ 60/40kg in the remainder until 30 reps are complete

WEDNESDAY
Strength:
A1: 8 Floor press
A2: 20 Russian twist
x 4


Conditioning:
EMOM x 20
(Minutes 0-10)
Odds:
12 T2B
Evens:
12 burpee to 6” reach
(Minutes 11-20)
Odds:
12 pullups
Evens:
12 burpee to 6” reach
*scale reps as needed, score is maintained reps


‘SWOD’
Hang squat clean
2,2,2,1,1,1


A1: 3 Hang power snatch
A2: 20 DB walking lunge
x 4


Max load sled push
20m
x 4 efforts


THURSDAY
Strength:
Power clean *touch and go
3 EMOM x 10 (building)


Conditioning:
50/40 cal AB
50 KB swings @ 24/16kg
50/40 cal row
50 KB swings @ 24/16kg
500m run


FRIDAY
Strength:
A1: 4 push press
A2: 16 BB woodchop chop
x 4


Conditioning:
EMOM x 15
1: 12 Power Snatch
2: 12 thrusters
3: 12 hang squat clean
Rx = 42.5/30kg
*scale load/ reps as needed, score is maintained reps


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Mon 12th - Sat 17th NOV

6/12/2017

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MONDAY
Strength:
Thruster (from floor)
5,5,5,5,5


Conditioning:
EMOM x 5
6 touch go power cleans
20 double unders


Rest 2 minutes


EMOM x 5
6 push jerks
20 double unders


Rest 2 minutes


EMOM x 5
6 front squats
20 double unders
Rx = 60/40kg
*scale load as needed


TUESDAY
Strength:
A1: 8 ring dip
A2: 8 bent over row
x 4


Conditioning:
EMOM x 8
1: row 18/15 cal
2: 10 HSPU


Rest 4 minutes


EMOM x 8
1: Run 200m
2: 12 T2B


*scale distance/ reps as needed, score is maintained reps


WEDNESDAY
Strength:
Push jerk + split jerk
EMOM x 10 building


Conditioning:
EMOM x 15 (5 rounds)
1: 15/12 cal AB
2: 20 thrusters @ 30/20kg
3: rest
*scale as needed


‘SWOD’
Power clean
2,2,2,1,1,1


A1: 6 deadball atlas stone boulders
A2: 6 push press
x 4


3 RFQ
20 alternating db curl
45 sec ring support lockout


THURSDAY
Strength:
EMOM x 7 (For quality)
Unbroken bar muscleups
*pick and hold rep scheme


Tabata (6 x 20/10)
Pistol


Conditioning:
E2MOM x 16 minutes (4 rounds)
0-2: Run 400m
2-4: 2 rounds (7 CTB, 14 HR pushups)
*scale distance/ reps as needed


FRIDAY
Strength:
Deadlift
2 EMOM x 10 (building)


Conditioning:
Each for time and total time starting every 4 minutes
22 Power snatch
22 OHS
@ 40/30kg


16 Power snatch
16 OHS
@ 50/35kg


10 Power Snatch
10 OHS
@ 60/40kg


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CrossFit Brawn                                                                                                             122 Mooringe Ave, North Plympton, South Australia
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