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THURSDAY 1st October
Strength:
Back squat
20mins – 6,6,6,6,4,4,4,4,2,2,2,2 (sub max)

Conditioning
Bench mark
“Isabel” 30 snatches for time (60/40)(50/30)(40/25)

Midline:
Medball “switch ups”

FRIDAY 2nd October
(open gym)

SATURDAY 3rd October
Mystery Saturday

SUNDAY 4th October
Rest Day

MONDAY 5th October
Strength
Thruster
20mins – 3 rep max

Conditioning
14min cap
70 double unders (buy in)
Then…
10,8,6,4,2 of
Hspu
Chest to bar pull ups
Then…
Amrap thrusters (40/25)(35/20)(30/15) in remaining time

TUESDAY 6th October
Conditioning
Row timetrails (GET INVOLVED GUYS!! LET’S GET SOME TIMES UP ON THE NEW BOARD!)

Strength
Floor press+bent over row
10mins – 5 reps of each (superset)

WEDNESDAY 7th October
Strength
Hang snatch
7mins – 2 reps on the minute, as heavy as technique will allow
Snatch deadlift
7mins – 2 reps on the minute, as heavy as technique will allow

Conditioning
Metcon – 19min amrap
10 kb taters
20 wallballs
30 box jumps
40 walking lunges (weight vest optional)
200m run

THURSDAY 8th October
Gymnastics work shop
30-40mins working on:
Hollow/arch potitions
Muscle ups
Toes to bar
Rope climbs
Handstands
and anything else you need to work on

Conditioning
Metcon – 7min
4 burpees on the minute
Kb swings in remaining time of each minute

FRIDAY 9th October
Strength/conditioning
Every 3 mins complete:
10 back squats (70/50)(60/40)(50/30)
10 pull ups
10 push ups
Individually time each round, then add total time at the end

Midline:
Banded side holds
Reverse crunches

SATURDAY 10th October
Mystery Saturday

SUNDAY 11th October
Rest Day

MONDAY  12th October
Power
5mins – work on high box jumps, sets of 3 (add plates on boxes)
Strength
Deadlifts
20mins – 2rep max
Conditioning
Metcon – 8min amrap
7 thrusters (50/30)(40/25)(30/20)
1 rope climb (3 grounded climbs)

TUESDAY 13th October
Strength
Strict press/strict pull up
15mins – 3 strict press (from floor) + 3 strict pull up every 90 sec
Conditioning
Metcon – 20min (partnered)
6 OH/lunges (50/30)(40/25)(30/20)
10 pull ups
One partner does a full round then swap over

WEDNESDAY 14th October
Strength
Snatches
8min – 3 reps on the minute (sub max)
Backsquats
6mins – 10 reps every 2mins (sub max)
Conditioning
Metcon – 15mins
6 hspu
12 cal row
24 double unders

THURSDAY 15th October
Strength
Bench
20mins – 5 rep max
Conditioning
Metcon – for time
1km run
75 kb sdhp
75 box overs
Time remaining in session may be used for skills/practice/goat work

FRIDAY 16th October
Strength
Hang squat clean
20mins – 5 rep max
Conditioning
Metcon – for time (20min cap)
21,18,15 of:
Wallballs
Burpees
Then…
12,9,6 of:
Hang power cleans (60/40)(50/30)(40/25)
Toes to bar

SATURDAY 17th October
Mystery Saturday

SUNDAY 18th October
Rest Day

MONDAY 19th October
Strength
Overhead squat
20mins – 3rep max
Conditioning
Bench mark – for time (15min cap)
“fran”
21,15,9 of
Thrusters (43/30)(35/25)(30/20)
Pull ups

TUESDAY 20th October
Gymnastic strength
Rope climbs
8mins – open practice
Dips/muscle ups (bar or ring)
8mins – open practice
Skill:
Double unders
8mins – open practice
Conditioning:
Metcon – 8min amrap
10 Russian KB swings (32/24)(24/16)(20/12)
20 walking lunges with KB

WEDNESDAY 21st October 
Strength
Power clean and jerk
15mins – 2 reps on the minute (sub max)
Conditioning
Metcon – 3x5min cycles
90sec shuttle run
90sec hspu
90sec power cleans (50/30)(40/25)(30/20)
30sec rest

THURSDAY 22nd October
Strength/conditioning
Every 2mins for 10 rounds – time each rounds
5 snatches (you pick weight)
7 box jumps
9 wallballs
Conditioning
metcon
Row (cals)
Burpees
45sec work/15sec rest on each, work with a partner.

FRIDAY 23rd October 
Strength
Backsquat
20mins – 1rep max
Conditioning
Metcon – 15mins
Deadlift (60/40)(50/30)(40/25) 5,10,15,20,25…etc.
Jumping bar muscle up 1,2,3,4,5,…etc

SATURDAY 24th
Strongman strength session
OR
10km row, assault bike, or ski erg

SUNDAY 25th October
Rest Day

MONDAY 26th October
StrengthSquat clean
20min – 3 rep max

Conditioning
Metcon – amrap 15mins
21 ab mat situps
15 box jumps
9 clean and jerks (50/30)(40/25)(30/20)

TUESDAY 27th October
Strength
S.T.O superset with bent over row
Every 90 sec, for 5 rounds (each)
a) 3 push press/6 bent over rows
b) 3 push jerk/6 bent over rows
c) 3 split jerk/ 6 bent over rows

Conditioning
Metcon – for time
24-16-8 of
Sumo deadlift (60/40)(50/30)(40/25)

Burpee over bar

WEDNESDAY 28th October
Strength
Back squat
16mins – 15,12,10,8,6,4,2 (sub max)

Conditioning
Metcon – 25min amrap, Teams of 3
150 push ups
150 pullups
150 airsquats
30 rope climbs
240 double unders
1500m row
2 people can work at a time.

THURSDAY 29th October
Strength
Floor press
15mins – 15,12,10,8,6,4,2 (max)

Conditioning
Metcon – 3 rounds for time
30 wallballs
30 kb swings (24/16)(20/12)(16/10)
30 pistol squats
FRIDAY 30th October

Strength

Snatches

10min – triples (submax)

Deadlifts

5min – 3×10 (heavy)

Conditioning

Metcon – for time

25 snatches (45/25)(35/20)(30/15)

Then…

3rounds of:

7 strict hspu

25 lunges (weight vest optional)

Then…

800m run

SATURDAY 31st October

Mystery Saturday

SUNDAY 1st November

Rest Day