MONDAY
** Benchmark Retest ** Metcon (Time) 'MURPH' Run 1.6km 100 pullups 200 pushups 300 air squats Run 1.6km Scale as needed (half reps) TUESDAY: Great efforts on yesterdays retest, solid improvements across the board! Power Clean (5-5-3-3-1-1-1) * increase weight every set Metcon 3 x 4 minute AMRAP's 30 abmat situp 200m farmers walk @ 24/16kg max power clean in the remainder @ 60/40kg * 2 minutes rest between rounds score = accumulate POWER CLEANS WEDNESDAY: **OCTOBER BENCHMARK** https://www.youtube.com/watch?v=Z1ns6IB7PhA Diane (Time) 21-15-9 Deadlifts, 100/70 Handstand Push-ups 'Tabata Abs mash-up' 8 x 20/10 for quality KTE Plank hold Rx = unbroken all the way THURSDAY: 5 Front squat + 7 Back squat (4 sets (unbroken reps) Metcon EMOM x 15 minutes Minutes 1 - 12 pistols Minutes 2 - 15/12 cal row Minutes 3 - 40 double under * aim is sub 45 second efforts, scale down if needed FRIDAY: Split Jerk (5-5-3-3-1-1-1) Metcon 3 x 4 minute AMRAP's 12 bar facing burpee overs 300m MB carry @ 9/6kg max STO in the remainder @ 60/40kg * 2 minutes rest between rounds score = accumulate STO SATURDAY: Metcon (Time) In teams of 4 (2F/2M) 30 Wall balls 30 Burpee Box Overs 30 Pull ups 30 Deadlifts (100/70) 30 KB Swings (24/16) 60 DU's Every 6 mins on the clock RUN 200m as a team of 4 **Pair 1- 1 partner starts wall balls, partner 2 starts once partner 1 finishes
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