Monday 2nd - Saturday 7th May

MONDAY

**benchmark retest**

Goat
EMOM x 7

Loads of EMOM, threshold and pacing work this month with the goal of improved sustainable work capacity.
Aim is to add reps to previous effort or if count hold ordinal rounds targets on first effort do so today!!

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


TUESDAY

Strength:
Back squat
2 EMOM x 7


Front squat
8,8,6,6,4,4


Conditioning:
4 rounds for time (including rest)
20 abmat situp
15 wall balls @ 9/6
10 front rack lunge @ 60/40kg
Rest 1 minute

WEDNESDAY


**New Benchmark**


Moving onto the 'chipper' format, aim to methodically grind through each exercise breaking up each in efficient chunks moving consistently until the work is done!


MAY-HEMCHIPPER


25/22 cal AD
25 Thrusters @ 40/30
40 Pullups
25 Power cleans @ 60/40
400m row
25 lateral burpee over
40 Deadlifts @ 80/50
400m run
* one barbell



THURSDAY


Strength:
Split jerk
2 EMOM x 7

Push press
8,8,6,4,4


Conditioning:
2 rounds
12 HSPU
10 Hang KB snatch (right)
12 T2B
10 Hang KB snatch (left)
Rx = 24/16kg

FRIDAY


Skill/strength:
A1: Box jump (for height)
3,3,3,3,3
A2: TGU
2,2,2,2,2 (each)


Conditioning:
"Filthy 50"

Saturday
In Pairs:

1: Metcon (AMRAP - Reps)
AMRAP in 7 mins
Isabel + Grace
30 Snatches + 30 Clean & Jerks
Partition reps as required
(60/40kg)

2: Metcon (Distance)
AMRAP in 7 mins
Sled Metres
Swap every 40m (80/60kg)

3: Metcon (AMRAP - Rounds and Reps)
AMRAP in 7 mins of:
8 Floor Press
10 Front squats
12 T2B
70/50kg
*Alternate movements

4: Metcon (Calories)
AMRAP in 7 mins
Airdyne Cals
Swap every 15/12 cals
​