Monday 30th Oct - Saturday 4th Nov

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