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MONDAY Strength: Deadlift 2 x 2 @ 95% *use doubles and singles to build up Conditioning: For total time (including rest) 100 KB swings Rest 3 minutes 75 Single arm KB thrusters Rest 2 minutes 50 KB goblet lunges Rest 1 minute 25 alternating KB snatch Rx = 24/16kg TUESDAY Strength: EMOM x 6 3 hang power clean + 1 push jerk EMOM x 6 1 power clean + push jerk Conditioning: 30/20/10 Bar over burpees Power cleans Shoulder to overhead Rx = 52.5/35kg WEDNESDAY Strength: Back squat 2 x 2 @ 95% *use doubles and singles to build up Conditioning: 125 double unders 75/60 cal AB 125 double unders ‘SWOD’ Cluster 1rm A1: 8 Bench press A2: 8 bent over KB row x 3 B1: 3 way shoulder raise x 5 B2: 15 good mornings x 3 THURSDAY Strength: A1: 1-3 rope climbs A2: 8 KB Z-press x 4 Conditioning: 2 rounds 50 wall balls 50 T2B/ pullups *alternating between sets FRIDAY *Australia Day* 80 DU's each- Partner Front Rack hold 70/60 CALS ASSAULT BIKE- Partner Plank 60 Front Squats - Bottom of push up 50 Hang Power Cleans - Active Shoulder hang 40 Power Snatches - Hollow hold 50 STO - Active Shoulder hang 60 Front Rack Lunges- Bottom of push up 70/60 CAL ROW- Partner Plank 80 DU's each- Partner Rack Front hold 50/35kg *Partner must be in hold position before other partner starts reps. Partition and swap as desired. SATURDAY 4 x AMRAP working in pairs/ swapping work each full round. Minutes 0-10:00 Run 1.2km Max in remainder 5 deadlifts @ 100/70kg 5 box jumps @ 60/50cm *rest 2 minutes Minutes 12-20:00 Run 800m Max in remainder 4 power cleans 4 thrusters @ 52.5/35kg *rest 2 minutes Minutes 22-28:00 Run 400m 3 bar muscleup/ctb/pullups 3 bar touching burpees *rest 2 minutes Minutes 30-34:00 Run 200m 2 OHS @ 52.5/35kg 2 burpee box jumps 
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MONDAY Strength: Max UB strict HSPU 1 minute rest Max UB strict pullup 1 minute rest x 4 *if less than 5 per rd scale down Conditioning: For total time (including rest) 21/15/9 Push press @ 42.5/30kg T2B Rest 3 minutes Hang power clean @ 42.5/30kg Pushup TUESDAY Strength: Deadlift 3 x 3 @ 90% Conditioning: 3 rounds on a running timer for accumulate reps/ Rest 2 minutes between 1 minute max cals row 1 minute alternating DB snatch @ 22.5/15kg 1 minute box overs @ 60/50cm WEDNESDAY: Strength: 10 minutes to work to a quality single 1 power clean + 1 hang squat clean + 1 push jerk + 1 split jerk *focus on tech, nothing over 85% 1rm Conditioning: For combined total on a 12 minute clock AMRAP in 6 minutes AB Cals Max load in 6 minutes Clean and jerk *score = total cals + heaviest weight in Kg ‘SWOD’ OHS Build to a heavy 3 Strict press Build to a heavy 5 9/6/3 Power clean Front squat Push jerk Rx = BW THURSDAY Strength: Back squat 3 x 3 @ 90% Conditioning: AMRAP in 12 minutes Run 400m (buy in) Max in remainder 7 thrusters @ 42.5/30kg 14 double unders 100m run *100m = 1 rep FRIDAY Strength: EMOM x 6 3 hang power snatch EMOM x 6 1 power snatch Conditioning: 3 rounds 6 bar muscleups 18 KB swings @ 24/16kg 30 KB front rack lunge  MONDAY Strength: Deadlift 4 x 4 @ 87% Conditioning: 2 rounds for combined reps each on a 4 minute timer 50/40 cal row Max power cleans @ 80/55kg in remainder Rest 4 minutes 50/40 cal row Max CTB pullups in remainder TUESDAY Strength: A1: 6 BB stepups each leg A2: Complex 15-20 second Hollow + 8-10 strict knee/leg raise x 4 Conditioning: AMRAP in 15 minutes Run 1km (buy in) 10 burpees 20 abmat situp WEDNESDAY Strength: Complex Every 90 seconds for 12 minutes (8 sets) 1 push press + 1 push jerk + 1 split jerk ‘Death by double thrust’ EMOM until failure 10 double unders + 1 thruster @ 42.5/30kg *adding 1 thruster every round THURSDAY Strength: A1: 8 RDL off plate A2: 6-8 rope pullups *scale to jump eccentric losers x 4 Conditioning: For accumulate reps 6 minutes AB cals 1 minute hang power snatch 1 minute hang power clean 1 minute power snatch 1 minute power clean 1 minute SDHP Rx = 52.5/35kg FRIDAY Strength: Back squat 4 x 4 @ 87% Conditioning: 2 rounds 50 wall balls 25 T2B 10 OHS @ 60/40kg  MONDAY Closed TUESDAY Strength: Deadlift 5 x 5 @ 80% *holding weight across Conditioning: E2MOM x 14 (7 rounds) 12 pullups 10 burpee bar touches 8 power cleans @ 60/40kg *scale as needed, score = maintenaned reps across WEDNESDAY SKILL: Goat EMOM x 7 JANUARY BENCHMARK ‘Crossfit Open WOD 17.5’ 10 rounds 9 thrusters 35 double unders THURSDAY Strength: A1: 5 bench press A2: 5 supinated pullup x 4 Conditioning: Row 40/35 cals AB 50/40 cals 60 pushups Row 40/35 cals AB 50/40 cals 60 Abmat situps FRIDAY Strength: Back squat 5 x 5 @ 80% *holding weight across Conditioning: 5 rounds each for time and total time on a 3 minute timer 6 squats cleans @ 70/45kg 6 STO Run 200m *scale load as needed  MONDAY Strength: EMOM for accumulate holding weight across Mins 1-4: 5 front squat Mins 5-8: 3 front squat Mins: 9-12: 1 front squat Conditioning: 3 rounds Run 400m 20 pullups 10 squat cleans @ 70/45kg TUESDAY Strength: A1: 6 Deadlift from deficit A2: 12 weighted butterfly situp x 4 Conditioning: 25 KB swings @ 24/16kg 25 box jump overs @ 60/50cm 25 Alternating KB Snatch 25 box jump overs 25 KB alternating Clean and jerk 25 box jump overs 25 KB swings WEDNESDAY Strength: Clean and jerk 1rm Conditioning: Max AB Cals in 1minute REST AMRAP in 5 minutes 20 double unders 5 burpees ‘SWOD’ Hang snatch 1rm A1: Push press 4,4,4,4 A2: Supinated pullup 4,4,4,4 Tabata mash up (20/10 x 8) Strict press Bent over row THURSDAY Strength: A1: 1-3 rope climbs A2: 16 BB woodchop x 4 Conditioning: AMRAP in 14 minutes 1km row (buy in) + 3 T2B + 3 deadlift @ 100/70kg I.e 6 and 6, 9 and 9... FRIDAY Strength: EMOM for accumulate holding weight across Mins 1-4: 5 OH squat Mins 5-8: 3 OH squat Mins: 9-12: 1 OH squat Conditioning: 3 rounds each on a 4 minute timer for accumulate reps/ resting 2 between 20/15 cal AB Run 200m Max back squats (off floor) @ 60/40kg in remainder Saturday 12 days of Christmas 🎅🏽 WOD In PAIRS for time: 1 CLUSTER, 60/40 2 00M RUN 3 Bar Muscle Ups/Chest to Bar Pullups/Pullups/Ring Rows 4 Power Cleans, 60/40 50 DU’s as a pair 6 Box Jumps 7 Burpees 8 Front Squats 60/40 9 Wall Balls 10 KB Swings 32/24 11 CALS AB 12 Front Rack Lunges, 60/40 *Performed like the song, 1 Cluster THEN 200m run, 1 Cluster THEN 3 Bar Muscle Ups, 200m RUN, 1 Cluster etc. **Each partner to complete number of reps themselves. ie. both need to complete 6 box jumps each. They can be completed by breaking them up.  |
  
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