Monday 10th - Saturday 15th October

Monday
Strength:
Deadlift
7-7-5-5-3-3


Conditioning:
3 rounds
14 KB snatch (7l/7r) @ 24/16kg
21 burpees
200m KB rack carry (100l/100r)


Tuesday:
Strength:
A1: 10 Front rack lunge
A2: 5 strict pullup
x 4


Conditioning:
3 rounds each on a 3 minute clock for accumulate metres
7 OHS @ 52.5/35kg
20 double unders
7 OHS @ 52.5/35kg
20 double unders
Max metres row in remainder
*rest 3 minutes between


Wednesday:
Goat
EMOM x 7


Conditioning:
For total time (including rest)
Run 1600m
Rest 3 minutes
Run 1200m
Rest 2 minutes
Run 800m
Rest 1 minute
Run 400m


SWOD
A1: Pause front squat
2-2-2-2-2 *with 2 second pause at bottom
A2: Clean pull
3-3-3-3-3


3 rounds
7 atlas stone to box
40m sled @ 140/100kg
7 bench press @ BW
rest 2 minutes




Thursday:
Strength:
Strict press
7-7-5-5-3-3


Conditioning
15/12/9
HSPU
power cleans @ 90/60kg


Friday:
Strength:
A1: 10 BB altering step ups
A2: 12 weighted situps
x 4


Conditioning:
On a continues clock for total reps
1 minute T2B
2 minute Front squat @ 60/40kg
3 minute AD (cals)
2 minute box overs @ 75/60cm
1 minute T2B


Saturday:
In pairs
(Both complete runs, movements are alternated ie p1 does burpees, p2 does pullup, p1 does squat, p2 does burpees)
Run 400m
8 rounds
5 burpees/10 pullups/15 air squats


Run 800m
6 rounds
5 burpees/10 pullups/15 air squats


Run 1200m
4 rounds
5 burpees/10 pullups/15 air squats


Run 1600m
2 rounds
5 burpees/10 pullups/15 air squats


**Battle of the Brawn 7 Weekend**