​
MONDAY

Strength:
Clean jerk
1rm

Conditioning:
5 x 3 minute rounds for accumulate reps/ rest 1 minute between
Run 200m
10 burpee bar overs
5 power cleans
Max STO in remainder
Rx = 52.5/35kg


TUESDAY
Strength:
EMOM x 10 for total weight
3 back squats

Conditioning:
Every :90 seconds x 8 rounds (12 minutes)
30 double unders
12 box jumps
6 front squats @ 75/50kg
Rx standards, scale down as needed to maintain consistent work rate


WEDNESDAY


Gymnastic skill/ strength:
A1: 3 ring muscleup or 5 ring row + 5 ring dip)
A2: 10 hspu
A3: 30 sec hollow hold
x 5 alternating every minute

21/15/9/6/3
Pullups
Alternating KB snatch @ 24/16
Abmat situp

'SWOD'

Bench press
2,2,2,2

Snatch high pulls
4,4,4,4

'Heavy grace'
30 clean jerk @ 100/70kg
* 15 minute cap


THURSDAY
Strength:
A1: 8 alternating front rack lunge
A2: 10 alternating single leg deadlift
x 4

Conditioning:
Run 800m
50 Pistol squats
50 T2B
Run 800m

FRIDAY

Strength:
EMOM x 10 for total weight
3 push press

E2MOM x 20 minutes (10 rounds)
10/8 cal AD or row (alternate every round I.e 5 of each)
10 KB swings @ 32/24
10 wall balls
Rx standards, scale down as needed to maintain consistent work rate

SATURDAY PARTNER WOD


1: AMRAP IN 7 mins
Sled push (metres)
RX average of partners body weight (40m changeovers)

2: AMRAP in 7 mins
Fran 21/15/9 (42.5/30kg)
Thrusters
Pullups
P1 21 thrusters, P2 21 thrusters, P1 21 pull ups, P2 21 Pull ups, P1 15

3: AMRAP in 7 minutes
Flight simulator
5/10/15/20/25/30/35/40/45/50/45/40/35/25/20/15/10/5 unbroken reps alternating partners each number.
Start again if complete

4: AMRAP in 7 minutes
21/15/9
Box jumps (24/20")
Alternating DB snatch 27.5/17.5

MONDAY

**benchmark retest**

'Crossfit Total 2'

1rm
Clean
Bench press
OHS

TUESDAY

EMOM x 10
Ring Muscleup (for total reps)
* pick a consistent rep scheme
Or
Ring row + dip

Conditioning:
For total time (including rest)
21/15/9
Burpee
T2B
Rest 2 minutes
15/12/6
HSPU
CTB pullup

WEDNESDAY
Shifting gears on our huge month of strength with produced massive gaiiiins..We're going to build work capacity for pacing and sustained repeat efforts + movement efficiency!

Goat
EMOM x 7

New benchmark
* choose rep scheme, add reps in retest
- goals; no tanking, but still hard to maintain and should be empty on last round.

EMOM x 20
1) 15/12 cal AD
2) 10 GTO @ 52.5/35
3) 15/12 cal row
4) 50 double unders

THURSDAY
Strength:
Thruster
2-2-2-2-2

Conditioning:
21/15/9
Front squat @ 60/70/80//40/45/50
KB swings @ 32/24
Wall ball

FRIDAY
Strength
Snatch
1rm

Conditioning:
EMOM x 20 minutes
Odds: run 200m
Evens: 1 round of cindy
Rx standards, scale down as needed to maintain consistent work rate
I.e 4 pullup, 8 push-up, 12 squat

EASTER MONDAY
1:
AMRAP in 8 mins
ROW Relay
Partners Swap every 300
2:
AMRAP in 8 mins
6 Power Cleans (80/55kg)
9 CTB Pull ups
12 HR Defecit Push ups
*Alternate Movements
3:
AMRAP in 8 mins
AD Relay (cals)
Alternate every 15/12 Cals
4:
AMRAP in 8 mins
3 Bar Muscle ups
6 KB Snatches (24/16kg)
9 Deadlifts (100/70kg)
*Alternate Movements


TUESDAY
Strength:
A) Back Squat (2-2-2-2-2)

B) 3 OHS EMOM x 10 for total weight lifted

Conditioning:
AMRAP in 6 minutes
3 front squat @ 90/60kg
30 double unders

WEDNESDAY

Strength:
A) Deadlifts (2-2-2-2-2)

B) EMOM x 3 for accumulate load lifted
5 hang power clean
3 hang power clean
1 hang power clean

Conditioning:
10 power snatch
30 wall balls
20 power cleans
30 wall balls
30 deadlifts
30 wall balls
Rx = 75/50kg

SWOD

Push press
1rm

A1: 4 Close grip press
A2: 6 plendlay row
X 5

AMRAP in 5 minutes
5 bench press @ 80/50
5 strict pullup



THURSDAY:
Conditioning:
EMOM x 30 (6 rounds)
Rx standards, scale down as needed to maintain consistent work rate
1) 15/12 cal AD
2) 15 burpees
3) 18/15 cal row
4) 15 pullups
5) rest

FRIDAY
Strength:
Split jerk (2-2-2-2-2)

Conditioning:
5 rounds
5 strict HSPU
7 box overs @ 75/60cm
10 front rack lunge @ 60/40kg

SATURDAY
In Pairs running together, partition repa as required:

200m run
20 STO (60/40kg)
400m run
40 front squats
200m run
20 power snatch
400m run
40 hang power cleans
200m run
20 STO
400m run
40 deadlifts