MONDAY
‘Benchmark retest’ ‘Kelly’ 5 rounds Run 400m 30 box jumps @ 60/50cm 30 wall balls @ 9/6kg TUESDAY Strength: EMOM x 10 (building) Power clean + hang power clean + split jerk Conditioning: 5 rounds for accumulate reps on a 2 minute timer/ resting 1 minute between 20 abmat situps 10 deadlifts @ 80/55kg Max burpees in remainder WEDNESDAY Goat EMOM x 7 ‘November Benchmark’ Building off last month, with a bigger focus towards metcon pacing and movement efficiency for sustained repeat efforts and overall conditioning. Lots of dirty EMOMs and intervals to look forward to! EMOM x 20 (5 rounds) 1) 15/12 cal AB 2) 10 GTO @ 52.5/35kg 3) 1 round ‘Cindy’ (5 pullup, 10 pushup, 15 squats) 4) 50 double unders Choose rep scheme, aim is consistent rounds without tanking but still hard to maintain and should be empty on last round. *Add reps in retest. THURSDAY EMOM x 10 (building) 2 front squats Conditioning: AMRAP in 12 minutes 4 squat cleans @ 80/55kg 8 T2B 12 OH plate lunge @ 25/20kg FRIDAY Strength: EMOM x 10 Odds: 5 strict HSPU Evens: 5 strict pullup *scale as needed, maintain same standard across each set Conditioning: EMOM x 20 (10 rounds) Odds: Run 200m Evens: 5 power cleans + 5 STO + 5 bar over burpees @ 60/40kg *scale run distance + load as needed
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June 2018
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