Monday 9th - Saturday 14th OCT

MONDAY
Strength:
EMOM x 12 for holding load across each rep bracket
3 Thrusters x 4
2 Thrusters x 4
1 Thrusters x 4


Conditioning:
3 rounds
8 KB clean and jerk (each r/l) @ 24/16kg
16 goblet lunges
32 abmat situp
64 double unders


TUESDAY
Strength:
A1: 10-12 Ring Pushup
A2: 8-10 Pendlay row
x 4


Conditioning:
3 rounds each on a 4 minute timer for accumulate metres/ rest 2 minutes between
18/15 burpee pullups
20 Russian kB swings @ 32/24kg
Max Row metres in remainder


WEDNESDAY
Strength:
EMOM x 12 for holding load across each rep bracket
3 snatch x 4
2 snatch x 4
1 snatch x 4
*power or squat variation


Conditioning:
‘Nancy’
5 rounds
Run 400m
15 OHS @ 42.5/30kg


‘SWOD’
Squat clean + Hang squat clean + split jerk
x 5 sets


Back squat
20rm


3 RFQ
15 strict press
12 strict double hammer curl
10 strict T2B/K2E


THURSDAY
Strength:
A1: 20m sled push for load
A2: 10 sumo deadlifts
x 4


Conditioning:
EMOM x 16 (4 rounds)
1: 15/12 cal AB
2: 15 box jumps @ 60/15cm
3: 12 alternating DB snatch @ 22.5/15kg
4: 16 BB woodchop @ 20/15kg


FRIDAY
Strength:
EMOM x 5
5 strict HSPU
Then;
EMOM x 5
1 TGU (each)


Conditioning:
20m HS walk *scale 5 wall walks
20 T2B
40 wall balls
Run 800m
40 wall balls
20 T2B
20m HS walk *scale 5 wall walks