Monday 16th - Saturday 21st October

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