|
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 
0 Comments
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  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  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  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  |
  
Archives
June 2018
CategoriesGallery
|
||
RSS Feed
