Monday 23rd - Saturday 28th October

MONDAY


Strength:
A1: 8 Strict press
A2: 12 alternating KB front rack step up
x 4


Conditioning:
E2MOM (starting at 0:00) on a continuous 12 minute clock for accumulate reps
Run 200m + 5 burpees
Max wall balls in remainder


TUESDAY:
Strength:
Deadlift
5,5,5,3,3,3


Conditioning:
4 rounds on a 3 minute timer for accumulate reps/ resting 1:30 between
15/12 cal row/AB (alternate each round)
10 power cleans @ 52.5/35kg
Max double unders


WEDNESDAY
Strength:
A1: 8 supinated pullup
A2: 8 close grip bench press
x 4


Conditioning:
‘Helen’
3 rounds
400m Run
21 KB swing @ 24/16kg
12 pullups
Rx+
‘Fat Helen’
@ 32/24kg and CTB


‘SWOD’
Squat clean
1rm


Front squat
20rm


3 RFQ
10 partner GHR
10 bent over row
10 tempo split lunge (each)


THURSDAY
Conditioning:
EMOM x 5 for quality
8 high box jumps @ 75/60cm


E2MOM x 4 rounds (32 minutes)
0-2: 15 Burpee box jumps @ 60/50cm
2-4: 80m Sled push @ 60/40kg
4-6: Core complex (10 butterfly situp + 10 window wipes + 10 Russian twists) @ 20/15kg
6-8: 10 x 10m Shuttle run
*scale load/distance as needed


FRIDAY
Strength
Hang squat clean and push jerk
5,5,5,3,3,3


Conditioning:
AMRAP in 15 minutes
5 Bar muscleup
10 Pistol
10 HSPU
*no bands for pistol, scale to foot behind or wrap around squat