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Monday: Strength: Press 5,5,3,3,1,1 Conditioning: 3 rounds of cindy (5 pullups, 10 pushups, 15 air squats) 12 clean and jerks @ 80/52.5kg 3 rounds of cindy (5 pullups, 10 pushups, 15 air squats) 9 clean and jerks @ 80/52.5kg 3 rounds of cindy (5 pullups, 10 pushups, 15 air squats) 6 clean and jerks @ 80/52.5kg Tuesday: Conditioning: 6 alternating 3 minute AMRAP's/ resting 3 minutes between each 1; 15/13 cal row 15 T2B 2; 15/12 cal AD 15 KB swings @ 24/16 Midline: Tabata mashup 8 x 20/10 (4 each) Abmat situp Plank hold Wednesday: Strength: Turkish get up 5-3-1 (each) Conditioning: 'Nancy' 5 rounds Run 400m 15 OHS @ 42.5/30kg SWOD Complex 1 squat clean + 1 hang squat clean + 2 front squats (12 minutes) 2 Push press + 2 split jerk 5 sets (building) 2 x unbroken back squats @ 70% 1rm Rest 3 minutes between sets Thursday: Skill: Muscleup EMOM x 5 6 x alternating AMRAP's/ resting 3 between 1; 2 Rope climbs 10 alternating lunges with plate @ 20/15kg 2; 10 ring dips 10 box jumps 3; 40m sled @ 60/40kg (20m length = 1) 10 KB SDHP @ 32/24kg Friday Strength: Bench press 5-5-3-3-1-1 Conditioning: 50 double unders 25 hang power cleans @ 50/35kg 15 Bar over burpees 50 double unders 15 hang power cleans @ 70/45kg 15 Bar over burpees 50 double unders 5 hang power clean @ 90/60kg 15 Bar over burpees  
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Monday Strength: Power clean + push jerk 3 EMOM x 4 2 EMOM x 4 1 EMOM x 4 Conditioning: 27/21/15 Wall balls Deadlifts @ 70/45kg Burpees Tuesday: Strength: A1: 5 Strict HSPU A2: 10 reverse back rack lunge x 4 Conditioning: 4 rounds each for time and total time Row 700m 25 box overs @ 60/50cm Every 6 minutes Wednesday Skill: Bar Muscleup EMOM x 5 Conditioning: "Chelsea" EMOM x 30 5 pullups, 10 pushups, and 15 squats. Can you continue for thirty minutes? SWOD Push n pull party 10-1 Bench press @ BW Bent over row @ BW rest 5 minutes 10-1 Ring row Standing DB Strict press @ 17.5/12.5's Thursday Strength: Power snatch 3 EMOM x 4 2 EMOM x 4 1 EMOM x 4 Conditioning: 5 rounds 12 SDHP @ 42.5/30kg 24 abmat situp 36 double unders Friday Strength: A1: 10 Alternating back rack step ups A2: 5 close grip floor press x 4 Conditioning: 3 rounds for accumulate reps on an ascending clock (2:00/ 2:30/ 3:00) 15/12 cal AD Max clusters in remainder at acceding loads Rx = 40/60/80kg// 30/40/50kg Rest 2 minutes between rounds *cluster = squat clean + thruster Saturday In Pairs: 1km row/(80/60) Cals AD 40 KB snatches (24/16kg) Run 500m 60 Partner box jumps Run 500m 80 deadlifts (70/45kg) Run 500m 100 KB swings (24/16) 1km row/(80/60) Cals AD Rx+ (32/24kg KB) (100/70kg Deadlift)  Monday: ++Benchmark Retest++ 1rm Back squat Conditioning: 75 double unders 21 OHS @ 45/30kg 75 double unders 15 OHS @ 60/40kg 75 double unders 9 OHS @ 75/50kg Tuesday: Conditioning: 6 alternating rounds each on a 2:30 clock for accumulate reps/ rest 2:30 between rounds Run 400m Max box jump overs in the remainder Alternating with Max power cleans @ 60/40kg in the remainder Wednesday ++December Benchmark++ 'Fran' 21/15/9 Thrusters @ 42.5/30kg Pullups Rest as needed 1km row for time Thursday Strength: 1rm Deadlift Conditioning: Tabata mash up for total reps (8 each x 20/10) KB swings @ 24/16kg HR pushups Friday: Strength: Front squat 5,5,3,3,1,1,1 Conditioning: 3 rounds 15 T2B 12 alternating OH plate lunges @ 20/15kg 9 Hang squat clean @ 60/40kg Saturday: In PAIRS: 1. 120/90 Cals AD EVERY MIN SWAP P2 completes 10 pull-ups 2. 150/120 Cals row EVERY MIN SWAP P2 completes 8 thrusters (42.5/30kg) 3. Run 1.8 km (100m laps) EVERY MIN SWAP P2 completes 30 DU's **While P1 is on AD P2 completes 10 pull-ups. On the minute partners SWAP and P2 is on AD and P1 on pull-ups. Team keeps rotating until 120/90 Cals is completed or 10mins is up. Rotate between the 3 stations every 10 minutes.  |
  
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