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MONDAY Strength: E2MOM x 5 (10 minutes) for accumulate weight 10 back squats (unbroken) Conditioning: AMRAP in 12 minutes 16 OH KB lunge (8 right arm/ 8 left) @ 24/16kg 16 box jumps 16 wall balls TUESDAY Strength: A1: 7 Single leg BB deadlift A2: 7 floor press x 4 Conditioning: 2 rounds each on a 6 minute timer for accumulate reps/ rest 3 between Row 600/550m 18 deadlifts @ 80/55kg 15 T2B Max burpees in remainder WEDNESDAY Conditioning: Run 1km 50 KB swings @ 24/16kg 100 double unders 50 HR pushups 100 double unders 50 push press @ 42.5/30kg Run 1km SWOD Regionals event 2 ‘Linda’ 10-1 Deadlift Bench press Squat clean THURSDAY Strength: E2MOM x 5 (10 minutes) for accumulate weight 2 power snatch + 2 hang power snatch + 3 OHS (unbroken) Conditioning: AMRAP in 11 minutes 60/50 cals AB 20 squat clean @ 60/40 20 squat clean @ 70/50 Max squat clean @ 85/60 *score is total combined reps FRIDAY Strength: A1: 10 alternating DB step up A2: 5 Strict pullup x 4 Conditioning: E2MOM x 16 minutes (2 rounds) 0-2: 3 rope climbs 2-4: 40m farmers walk (4 x 10m shuttles) @ 60/40kg 4-6: 12 burpee pullups 6-8: 60m sled (3 x 20m lengths) @ 100/70kg 
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MONDAY Strength: E2MOM x 5 (10 minutes) for accumulate weight 3 power cleans + 3 front squat + 3 push jerk (unbroken) Conditioning: AMRAP in 10 minutes Run 600m 50 wall balls 40 KB swings @ 24/16kg Max clean and jerk @ 60/40kg in remainder TUESDAY Strength: A1: 6 Strict HSPU A2: 8 bent over row x 4 Conditioning: 4 rounds each on a 2 minute timer for accumulate reps/ resting 2 minutes between 1: 50 double unders/ Max T2B in remainder 2: 50 double unders/ Max pushups in remainder 3: 50 double unders/ Max pullups in remainder 4: 50 double unders/ Max butterfly situps @ 20/15kg in remainder WEDNESDAY Conditioning: ‘2014 regionals chipper’ For time: 50-calorie row 50 box jump overs 50 deadlifts @ 80/55kg 50 wall-ball shots 50 ring dips 50 wall-balls 50 deadlifts 50 box jump overs 50-calorie row *21 minute cap ** 1 second per uncompleted reps SWOD Box squat 3,3,3,3,3 A1: 6 BB hip thrust A2: 20m suitcase carry (each) x 4 3 RFQ 10 good morning 20 banded lat pull down THURSDAY Strength: E2MOM x 5 (10 minutes) for accumulate weight 10 OHS (unbroken) Conditioning: 48/40 cal AB into 2 rounds 24 front rack lunge 24 hang power cleans Rx = 42.5/30kg FRIDAY Strength: A1: 4 sumo deadlift A2: 8 Landmine press (each) x 4 Conditioning: Tabata - 8 x 20/10 resting 1 minute between each for total reps BB woodchop @ 15/10kg 10m shuttle run Alt DB snatch @ 22.5/15kg  MONDAY Strength: 10 Deadlift (unbroken/touch go) E2MOM x 5 (10 minutes) for accumulate weight Conditioning: 100 double unders 50 kb swings @ 24/16kg 25 burpees 100 double unders 50 pushups 25 pullups TUESDAY Strength: A1: 10 back rack lunge A2: 5 Single arm dB/kb strict press x 4 Conditioning: Every 4 minutes on a running clock for accumulate reps 0-4: Run 400m/ max wall balls 4-8: Run 400m/ max abmat situp 8-12: Run 400m/ max OH plate lunge @ 20/15kg WEDNESDAY Strength: 10 power clean (unbroken/touch go) E2MOM x 5 (10 minutes) for accumulate weight Conditioning: AMRAP in 10 minutes 50/40 cal AB 40 box jump overs 30 T2B 20 hang squat clean 10 power snatch Rx = 60/40kg *score is total reps completed SWOD Snatch 1 EMOM x 10 Squat Clean + split jerk 1 EMOM x 10 3 RFQ 12 strict press 12 strict let raise 12 alt dB curls THURSDAY Strength: A1: 8 floor press A2: 6-8 rope pullups x 4 Conditioning: 4 x 3 minute rounds resting 1 minute between each 1 minute accumulate plank Max HSPU remainder 1 minute accumulate plank Max cals Row in remainder 1 minute accumulate plank Max push jerk @ 60/40kg in remainder 1 minute accumulate plank Max in 10m shuttle in remainder FRIDAY Strength: 10 front squat (unbroken) E2MOM x 5 (10 minutes) for accumulate weight Conditioning: EMOM x 15 (5 rounds) 1: 30m farmers walk (3 x 10m shuttles) @ 60/40kg 2: 1 round Cindy (pullups, pushups, air squats) 3: 40 sled (2 x 20m) @ 100/70kg *choose maintainable loading/rep scheme  MONDAY **Benchmark Retest** 1: 30 for time (Time) Muscleups, CTB or pullups * If proficient at bar, step up to rings ** Score if uncompleted is cap + 1 second per rep 2: Max UB HS walk lengths (AMRAP - Reps) AMRAP in 5 minutes (in either 5,3,or 1m increments) *if no HSW, scale to max 15 sec inverted HS hold from wall walk start Max Double unders (AMRAP - Reps) AMRAP in 5 minutes TUESDAY Strength: Complex; 1 squat clean + 1 hang squat clean + 2 front squat x 5 Conditioning: AMRAP in 14 minutes 6 OHS @ 60/40kg 12 Box jumps Run 200m WEDNESDAY **MAYHEM CHIPPER - May Benchmark** 25/22 cal AD 25 thrusters @ 40/30 40 pullups 25 power cleans @ 60/40 400m row 25 lateral burpee overs 40 deadlifts @ 80/50 400m run * one barbell Moving onto the 'chipper' format, aim to grind through, breaking up each component in efficient chunks, moving consistently until the work is done! THURSDAY Strength: Push jerk + split jerk x 7 Conditioning: 2 x 6 minute rounds/ resting 3 minutes between for accumulate reps Row 60/50 cals 50 abmat situp MAX HR pushups FRIDAY Strength: A1: 3 Box Jumps for height A2: 2 Turkish Get Up (each) x 4 Conditioning: Filthy Fifty 50 Box jumps, 24" 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 Burpees 50 Double unders  MONDAY Strength: A1: 5 double KB strict press A2: 10 bent over BB row x 4 Conditioning: 4 rounds 7 hang kb snatch Right 7 overhead kb lunge Right 7 hang kb snatch left 7 overhead kb lunge left 24 abmat situps Rx = 24/16kg KB Conditioning TUESDAY Strength: Back squats 5 EMOM x 5 for accumulate load 3 EMOM x 5 for accumulate load Conditioning: AMRAP in 10 minutes 3 squat cleans @ 80/55kg 30 double unders WEDNESDAY ‘ANZAC Day Hero WOD’ THURSDAY Strength: A1: 4 push press A2: 6 Bulgarian squat (each) x 4 Conditioning: Run 400m 20 strict pullup 40 pushups Run 300m 15 strict pullup 30 pushups Run 200m 10 strict pullup 20 pushups Run 100m 5 strict pullup 10 pushups FRIDAY: EMOM x 5 8 strict ring dip Max ring row in remainder Rest 30 seconds between each EMOM x 20 (5 rounds) 1: 10m HS walk 2: 16/13 cal row 3: 16 pistol squats 4: 10 T2B SATURDAY In pairs - partition reps as required Run 200m 100 power cleans @ 52.5/35kg Run 200m 100/80 cal AB Run 200m 100 wall balls Run 200m 100/80 cal row Run 200m 100 KB swings Run 200m  MONDAY Strength: Tabata strict pullups 8 x 20/10 Rest Tabata strict HSPU 8 x 20/10 Rest Tabata butterfly situp @ 15/10kg 8 x 20/10 Conditioning: ‘Flight Simulator’ 5-10-15-20-25-30-25-40-45-50-45-40-35-30-25-20-15-10-5 Unbroken Double Unders *all sets must be unbroken **scale to 3 increments, 3,6,9 etc up to 30 or 1’s up to 10 TUESDAY Strength: Hang Power clean + push jerk 3 EMOM x 5 for accumulate load 1 EMOM x 5 for accumulate load Conditioning: AMRAP in 12 minutes 15 deadlifts 10 T2B 5 push jerks Rx = 80/55kg WEDNESDAY Strength: A1: 12 pistol squats A2: 20-30 second Hollow + 40-60 second plank x 4 Conditioning: 40/32 cal AB 40 wall balls 40 Box jumps 40 front squats @ 52.5/35kg 40/32 cal AB SWOD Back squat 2,2,2,2,2 OHS 4,4,4,4,4 3 rounds 30m oh kb walk l/r 10 bent over row THURSDAY Strength: Strict press 3 EMOM x 6 for accumulate load Bench press 5 EMOM x 6 for accumulate load Conditioning: Row 1km 75 abmat situps 50 pushups 25 burpees FRIDAY Strength: A1: 10 OH BB lunge A2: 20m farmers carry x 4 Conditioning: AMRAP in 12 minutes Run 200m 10m HS walk 5 bar muscleups  MONDAY Strength: Push press holds 4 x 3 with 5 second hold at lockout 3 rounds for quality 20 second ring support 20 second bottom pushup hold 20 second chin over bar hold 20 second hollow Conditioning: AMRAP in 8 minutes 30 double unders 8/8 kb push press r/l @ 24/16kg 12 T2B TUESDAY Strength: Deadlifts 5 EMOM x 5 for accumulate load 3 EMOM x 5 for accumulate load Conditioning: 2 rounds for accumulate reps on a 5 minute timer/ resting 5 minutes between row 30/25 cals 25 box jump overs 20 KB swings @ 32/24kg Max CTB pullups in remainder WEDNESDAY Strength: A1: supinated pullup A2: ring dip 5-5-3-1-1-1 Conditioning: 3 rounds 7 HSPU 14 hang power cleans @ 42.5/30kg Into 3 rounds 21 HR pushup 28 abmat situps SWOD Power clean + 3 push jerk x 7 sets 10-1 Bench press Power clean Rx = BW THURSDAY Strength: Front squat 5 EMOM x 5 for accumulate load 3 EMOM x 5 for accumulate load Conditioning: AMRAP in 10 minutes Run 600m 40 wall balls Run 400m 20 wall balls Max front rack lunges @ 60/40kg in remainder FRIDAY Strength: A1: 1-3 rope climb A2: 12 BB woodchop x 4 Conditioning: 4 rounds each on a 2 minute timer for accumulate reps/ resting 2 minutes between 15/12 cal AB 10m HS walk Max alternating DB snatch @ 22.5/15kg in remainder *scale distance/ wall walk  MONDAY **Easter Monday** TUESDAY **Benchmark Restest** Snatch 1rm Conditioning: Tabata Mash-up OHS @ 42.5/30kg Power cleans @ 42.5kg WEDNESDAY **April Benchmark** Coming out of the Open is a perfect time to reflect back on certain workouts that highlight some of those more skill based movements to improve upon. This month is all about attacking those gymnastic GOATs and also having some fun - getting closer to hitting that first muscleup or stringing together bigger sets, getting upside down and improving that core strength for better midline control.! 1: 30 for time - muscleups, CTB or pullups (8 minute cap) *If proficient at bar, step up to rings **score if uncompleted is cap plus 1 second per rep 2: AMRAP in 5 minutes Max UB HS walk lengths (in either 5,3 or 1m increments) *if no HSW, scale to max 15 sec inverted HS from wall walk start 3: AMRAP in 5 minutes Double unders THURSDAY Strength: A1: 10 Front rack lunge A2: 8 Pendlay row x 4 Conditioning: 4 rounds 24 pushups 22 box jumps 20 KB swings @ 32/24kg 18 pistols squats FRIDAY Strength: EMOM x 15 1: Strict HSPU 2: Strict ring pullup/row 3: Hollow hold Conditioning: STO 30/20/10 @ 52.5/35kg Abmat situp 60/40/20 SATURDAY ‘6-4-60’ In pairs - 6 components each for time and total combined working time on 6 minute clock. 1: Run 400m 60 pullups 2: Run 400m 60 front squats @ 52.5/35kg 3: Run 400m 60 alternating DB snatch @ 22.5/15kg 4: Run 400m 60 1-for-1 wall balls 5: Run 400m 60 Deadlift @ 80/55kg 6: Run 400m 60 double unders (each) *scale runs to 300m if longer than 2:00 **add 1 sec per uncompleted rep  MONDAY Strength: EMOM Snatch high pull (Tech) 5 x 5 @ 50% 1rm Thruster (from floor) 3,3,3,2,2,2 Conditioning: 4 rounds 20 wall balls 10 Hang power snatch @ 42.5/30kg TUESDAY Strength: 3 rounds for accumulate reps 1 minute strict ring dip 1 minute rest 1 minute strict pullup 1 minute rest Conditioning: 30 T2B 30 burpees 30 box jumps 30 HR pushups 15 T2B 15 burpees 15 box jumps 15 HR pushups WEDNESDAY Strength E2MOM x 3 rounds (24 minutes) 0-2: 9 OHS @ 80/55kg 2-4: 30m (2 x 15m) backward sled drag @100/70kg 4-6: 7 (each side) suitcase deadlift @ 50/30kg on handle 6-8: 20 second max effort AB (score total cals) SWOD Rack Deadlift (off 9” plates) 3,3,3,3,3 Push press 1,1,1,1,1 *20 sec chin over bar supinated hang after each set 3 rounds 10 bench press @ BW 30m farmers carry @ 60/35kg (on handle) THURSDAY Strength: A1: 6 landmine press (each) A2: 6 BB hip thrust (off bench) x 4 Conditioning: 2 rounds on 5 minute clock for accumulate reps 750m row Max push jerk @ 70/45kg in remainder (Rest 5 minutes) 750m row Max power clean @ 70/45kg in remainder GOOD FRIDAY In pairs - partition reps as needed. One bar. 10 power snatch @ 60/40kg 20 synco bar over burpees 30 deadlifts @ 100/70kg 40 pullups 50 wall balls 60 cals (AB or row) 70 OH plate lunge @ 20/15kg 80 abmat situps 90 double unders 1km run 90 double unders 80 abmat situps 70 OH plate lunge @ 20/15kg 60 cals (Change) 50 wall balls 40 pullups 30 deadlifts @ 100/70kg 20 synco bar over burpees 10 power snatch @ 60/40kg  MONDAY Strength: EMOM x 6 3 Snatch balance (light/tech) OHS 3,3,3,3,3 Conditioning: 3 rounds for accumulate reps 1 minute CTB pullup 1 minute OHS @ 52.5/35kg 1 minute DB snatch @ 22.5/15kg 1 minute rest TUESDAY Strength: A1: 6 Single leg deadlift (each) A2: 8 db/kb bench press x 4 Conditioning: AMRAP in 10 minutes + 3 Burpee box overs + 3 Power clean @ 70/45kg Ascending ladder format 3,6,9etc *score is total completed reps WEDNESDAY Strength E2MOM x 3 rounds (24 minutes) 0-2: 10 front squat @ 90/60kg 2-4: 28/22 cal AB 4-6: 5 DB man makers @ 17.5/12.5kg 6-8: 28/22 cal row SWOD Push jerk + split jerk x 7 sets A1: Clean pull 3,3,3,3 A2: weighted pullup 3,3,3,3 3 rounds for accumulate reps 1 minute Deadball/ atlas stone boulders 1 minute KB STO @ 32/24kg *swap as needed 1 minute rest THURSDAY Strength: EMOM x 6 3 high hang snatch (light/tech) 1 power snatch + 1 hang power snatch x 5 Conditioning: 100 double unders 50 power snatch @ 35/25kg 100 double unders FRIDAY *6:00, 9:30, 12:15 only Strength: A1: 5 Strict HSPU A2: core complex; 5 strict T2B + 10 vup + 20 second Hollow x 4 Conditioning: 21/15/9 Thrusters @ 42.5/30kg Run 400m FRIDAY NIGHTS LIGHTS **18.5** SATURDAY In pairs - partition reps as needed Run 400m (both) (2 rounds) 40 Alternating DB snatch @ 22.5/15kg 40 Box jumps 50/40 cal AB Run 800m (2 rounds) 40 KB swings @ 24/16kg 40 burpees 50/40 cal row Run 400m  |
  
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