Monday 15th - Saturday 20th May

MONDAY
Strength:
'Bear complex'
Performed as; 1 squat clean + 1 jerk + 1 back squat + 1 jerk
2-2-2-1-1-1


Core'ama:
For accumulate time
1 min ring support
30 BB alternating window wipers @ 60/40kg
1 min rope hang


Conditioning:
'Elizabeth'
21/15/9
Squat clean @ 60/40kg
Ring dip


TUESDAY
Strength:
Deadlifts
2 EMOM x 10 for accumulate load


Conditioning:
10-1 Strict pullup
20-2 Pushup
200m run
I.e. 10 pullup, 20 pushup, run. 9 pullup, 18 pushup, run


WEDNESDAY
Strength:
A1: 40m heavy sled push
A2: 30-45 second hollow + 60-90 second plank hold
A3: 100m UB farmers walk
x 3


Conditioning:
60 double unders
30 alternating pistol squat
60 double unders
30 high box jumps @ 75/60cm
60 double unders
30 T2B
60 double unders
30 single kb rack lunge @ 24/16kg
60 double unders


SWOD
Strength:
Box squat
6-6-4-4-2-2


Pause front squat (2 second pause at bottom)
1 EMOM x 10


2 rounds @ 40/25kg
30 strict press
30 alternating stepup
30 good mornings


THURSDAY
Strength:
OHS
2 EMOM x 10 for accumulate load


Conditioning:
3 rounds on a 3 minute timer for accumulate reps/ rest 3 minutes between
12 CTB pullups (Rx+ 9 BMU)
15/12 cal AB
Max thrusters @ 60/40kg in remainder


FRIDAY
Strength:
A1: 10-12 DB/ KB row
A2: 6 BB floor press
A3: 6-8 BB rollouts
x 3


Conditioning:
2 total rounds of
4 rounds each of 30 seconds on 30 off for accumulate reps/ 1 minute rest between
Burpees
DB snatch @ 22.5/15kg
Row (cals)


SATURDAY
~ 1 for 1 and 1 for all ~
30 x 1 for 1 power snatch @ 70/45kg
60 x 1 for 1 wall balls
120/100 cal row (switch every 12/10)
60 x 1 for 1 box jumps
120/100 cal AB (switch every 12/10)
30 x 1 for 1 clean and jerk @ 70/45kg