Monday
Strength
Deadlift
2x5 at 70%-75%
2x4 at 75%-80%
2x3 at 80%-85%
WOD – for time, 18 min cap
3/2 Calories on Echo Bike
5 Bar Facing Burpees
5 Thrusters
6/4 Calories on Echo Bike
7 Bar Facing Burpees
7 Thrusters
9/6 Calories on Echo Bike
9 Bar Facing Burpees
9 Thrusters
12/8 Calories on Echo Bike
11 Bar Facing Burpees
11 Thrusters
15/10 Calories on Echo Bike
13 Bar Facing Burpees
13 Thrusters
L3: 115/75lb
L2: 95/65lb (RX)
L1: 65/45lb
Score = Time
Tuesday
Strength
Handstand Push Up
Complete 5 rounds of max unbroken sets, resting 2-3 minutes between sets
If you are new to the HSPU, work on your wall walk and kick up or use this time to practice HSPU technique.
WOD – 5 rounds, 25 min
Every 5:00 minutes, complete the following:
5 Power Cleans
10 Skeleton Rows
15 Toes To Bar
21/16 Calorie Row
L3: 70/50lb and 75% of 5-rep Clean max
L2: 50/35lb and 65% of 5-rep Clean max (RX)
L1: 35/25lb and 55% of 5-rep Clean max
Score = Slowest Set
Wednesday
Strength
Front Squat
5x5 at 75%-80%
Then drop weight down to 40%-50% and complete 2 sets of 20 reps
WOD – for time, 18 min cap
3 Rounds for time
400m Run
30 V-Ups
25 Russian Kettlebell Swings
20 Box Jumps
L3: 70/53lb
L2: 53/35lb (RX)
L1: 35/26lb
Score = Time
Thursday
Strength
Power Snatch
Complete the following, taking adequate rest between sets:
2 x 3 at 60%
2 x 3 at 70%
2 x 3 at 75%-80%
Then, 3 rounds of 30 seconds on / 30 seconds off of max Power Snatches at 50% of your 1RM.
WOD – 15 min AMRAP
16 Back Rack Lunges
4/3 Calories on Echo Bike (+3/2 Calories each round)
L3: 115/75lb
L2: 95/65lb (RX)
L1: 65/45lb
Score = Rounds + Reps
Friday
WOD – 36 min EMOM
Minute 1: 75 Double Unders
Minute 2: 12 Dual Dumbbell Box Step-Overs
Minute 3: 15/12 Push-Ups
Minute 4: 12 Pull-Ups
Minute 5: Max Wall Balls
Minute 6: Rest
L3: 70/50lb and 25/20lb
L2: 50/35lb and 20/14lb (RX)
L1: 35/25lb and 14/10lb
Cash Out: 100 Bicep Curls
Score = Total Wall Ball Reps