Monday 7th - Saturday 12th November

Monday
Strength:
Back squat
1 x 5 @ 65, 1 x 5 @ 75, 3 x 5 @ 80-85%
*rest 2 minutes between sets


Conditioning:
Tabata mashup for total reps
8 x 20/10 (16 total) alternating
Front rack lunge
Power cleans
Rx = 42.5/30kg


Tuesday
Strength:
A1: Strict pullups
A2: Strict hand release pushups
*scale up with bands and or weight
7-5-3-3-3


Conditioning:
2 rounds
9 Bar muscleup
30 DU
15 HSPU
30 DU
21 T2B
30 DU


Wednesday:
Strength:
EMOM x 10
Complex
1 cluster + 1 hang squat clean + 1 push jerk


Conditioning:
10-1 Box jumps @ 60/50cm
1-10 Thrusters @ 42.5/30kg
I.e 10 bj 1 thrust, 9 bj 2 thrust...


SWOD
3 position snatch (high, hang, floor)
x 5


A1: 6 bent over row
A2: 6 snatch grip push press
x 4


2 rounds
40m sled push @ 140/100kg
10 hang power cleans @ 92.5/60kg
Rest 2 minutes


Thursday:
Strength:
Deadlift
1 x 5 @ 65, 1 x 5 @ 75, 3 x 5 @ 80-85%
*rest 2 minutes between sets


Conditioning:
EMOM x 16 minutes
1: 15/12 cal AD
2: 15 KB swing @ 32/24kg
3: 15/12 cal row
4: 15 abmat situp
*scale as needed


Friday
Strength:
EMOM x 10
Complex
2 Behind neck split jerk + 2 OHS


Conditioning:
'Death by'
Burpee (no cap)
EMOM add 1 rep until failure. When you fail continue at half of last set. I.e if failed set of 10 complete remainder at 5.


Saturday:
Partner WOD:
AMRAP in 6 minutes/REST 2 Minute x 5 Stations


1) 50 wall balls
15 Pullups


2) MAX Sled Metres (80/60)


3) 40 Box Jumps
12 Thrusters (50/35)


4) MAX CALS AD


5) 30 KB Swings (32/24)
9 HSPU
**Partition reps as required/One partner works at a time.