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MONDAY Strength: EMOM x 12 for holding load across each rep bracket 3 Thrusters x 4 2 Thrusters x 4 1 Thrusters x 4 Conditioning: 3 rounds 8 KB clean and jerk (each r/l) @ 24/16kg 16 goblet lunges 32 abmat situp 64 double unders TUESDAY Strength: A1: 10-12 Ring Pushup A2: 8-10 Pendlay row x 4 Conditioning: 3 rounds each on a 4 minute timer for accumulate metres/ rest 2 minutes between 18/15 burpee pullups 20 Russian kB swings @ 32/24kg Max Row metres in remainder WEDNESDAY Strength: EMOM x 12 for holding load across each rep bracket 3 snatch x 4 2 snatch x 4 1 snatch x 4 *power or squat variation Conditioning: ‘Nancy’ 5 rounds Run 400m 15 OHS @ 42.5/30kg ‘SWOD’ Squat clean + Hang squat clean + split jerk x 5 sets Back squat 20rm 3 RFQ 15 strict press 12 strict double hammer curl 10 strict T2B/K2E THURSDAY Strength: A1: 20m sled push for load A2: 10 sumo deadlifts x 4 Conditioning: EMOM x 16 (4 rounds) 1: 15/12 cal AB 2: 15 box jumps @ 60/15cm 3: 12 alternating DB snatch @ 22.5/15kg 4: 16 BB woodchop @ 20/15kg FRIDAY Strength: EMOM x 5 5 strict HSPU Then; EMOM x 5 1 TGU (each) Conditioning: 20m HS walk *scale 5 wall walks 20 T2B 40 wall balls Run 800m 40 wall balls 20 T2B 20m HS walk *scale 5 wall walks 
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MONDAY MAD MONDAY MINUTE MASH 3 rounds of 1 minute efforts at each for accumulate reps Wall balls Pullups Power snatch Bar facing burpees Squat cleans Rest Rx = 42.5/30kg TUESDAY Strength: **Benchmark restest** 1rm Clean and Jerk Conditioning: AMRAP in 10 minutes 6 power cleans @ 60/40kg 9 pushups 12 abmat situps WEDNESDAY **October Benchmark** Kelly 5 rounds Run 400m 30 box jumps 30 wall balls THURSDAY Strength: Odds: 5 strict pullup Evens: 5 strict dip x 10 minutes holding same weight, band or scale option across Conditioning: 4 rounds each on a 2 minute timer for accumulate reps/ resting 2 minutes between 1: Row 400m/ max Burpees in remainder 2: 30 KB SDHP @ 24/16kg max Burpees in remainder 3: 20 KB swings @ 24/16kg max Burpees in remainder 4: 15 T2B/ max Burpees in remainder FRIDAY Strength: A1: 20m farmers carry A2: 10 front rack reverse lunge x 4 Conditioning: 4 rounds 60 double under 400m run 20 pullups  MONDAY Strength: A: Front squat 4 x 2 Build up to and hold 90% B: EMOM x 5 for accumulate load 5 back squat Conditioning: 3 rounds 10 high box jumps @ 75/60cm 12 T2B 15 hang squat cleans @ 52.5/35kg TUESDAY Strength: A1: 4 clean high pull A2: 6 single arm kb/db strict press x 4 Conditioning: 3 rounds for accumulate reps on a 4 minute timer/ rest 2 minutes between Row 30/26 cals 15 deadlifts @ 80/55kg Max bar over burpees in remainder WEDNESDAY Coreditioning: 3 rounds 10 butterfly situps @ 20/15kg 15 window wipes holding plate 20 Russian twists @ 20/15kg 1 minute plank Conditioning: E2MOM x 18 minutes (3 rounds) 26/20 cal AB 3 rope climbs 60m backward sled drag @ 100/70kg *Scale load/ reps as needed SWOD Power clean + push jerk + hang power clean + push jerk x 5 sets Power snatch + 5 OHS x 5 sets 3 RFQ 20 close grip bench press 15 good mornings 10 strict supinated pullup THURSDAY A: Split jerk 4 x 2 Build up to and hold 90% B: EMOM x 5 for accumulate load 3 squat cleans Conditioning: Run 400m 21 push jerks Run 400m 15 ohs Run 400m 9 power snatch Rx = 60/40kg FRIDAY Strength: A1: 12 alternating pistols A2: 6 ring dips x 4 Conditioning: 21 pullups 3 rounds 6 hang power cleans 8 Front rack lunge - 15 pullups 6 rounds 5 hang power cleans 8 Front rack lunge - 9 pullups 1 round 6 hang power cleans 8 Front rack lunge Rx = 60/40kg  MONDAY Strength: A: Back squat 5 x 1 Build up to and hold 90% B: Hang squat clean 2 EMOM x 7 (start @ 60% and build) Conditioning: Run 800m 40 box overs @ 60/50cm 20 front squat @ 60/40kg TUESDAY Strength: A1: 5 Jerk stance strict press A2: 5 Pendlay row x 4 Conditioning: 3 rounds 10 KB push press (r/l) @ 24/16kg 15 Burpees 20 KB Swings @ 24/16kg WEDNESDAY Coreditioning: 2 rounds 15 Strict T2B/K2E 20 second Ring L-sit/ ring support 30 second Inverted HS hold 20 MB abmat situp EMOM x 20 (4 rounds) 15/12 cal AB 50 Double unders 40m Sled push @ 80/60kg 10 Front rack lunge @ 60/40kg Rest SWOD Hang snatch 1rm Weighted pullup 1rm 3 rounds 40m farmers @ 60/40 10 strict pullup 10 bench press @ bw THURSDAY Strength: Deadlift 5 x 1 Build up to and hold 90% B: Power clean + push jerk 2 EMOM x 7 (start @ 60% and build) Conditioning: 60/50 cal row 30 Pullups 15 clean and jerk @ 60/40kg FRIDAY Strength: A1: 5 Floor press A2: 8 Bulgarian split squats (r/l) x 4 Conditioning: 3 rounds 12 HSPU 24 OH walking lunges @ 20/15kg 200m plate carry  MONDAY Strength: Complex 1 power clean + 1 hang squat clean + 1 push jerk + 1 split jerk 2,2,2,1,1,1 Conditioning: 5 rounds 20 wall balls 5 power cleans @ 80/55kg TUESDAY Strength: A1: 10 bb front rack step up A2: 5 strict supinated pullup x 4 Conditioning: 4 rounds each for time on a 5 minute timer 20/15 cal AB 15 Russian KB swings @ 32/24kg 10 T2B WEDNESDAY Coreditioning: 2 rounds 20 Woodchop @ 15/10kg 30 second Hollow hold 15 Weighted v-up @ 10/5kg 30 second Side plank hold Conditioning: 3 rounds for accumulate calories 1 minute row 2 minute rest Finisher: In pairs, swapping as needed 400m farmers walk @ 40/30kg each SWOD Pause back squat 2,2,2,2,2 with 2 second pause Behind neck split jerk 2,2,1,1,1 2 RFQ 25 good mornings 25 bent over row 25 sn grip push press THURSDAY Strength: Complex 1 power snatch + 1 hang squat snatch + 2 OHS 2,2,2,1,1,1 Conditioning: 3 rounds Run 600 40 double unders 15 OHS @ 52.5/35kg FRIDAY Strength: A1: 5 clean pull A2: 5 push press x 4 Conditioning: 4 rounds 7 KB hang clean and press (l/r) @ 24/16kg 14 pullups 14 box jump overs  |
  
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