Monday
Strength
Strict Press
Spend 10 minutes to find a heavy double. Then reduce to 75%-85% and complete a 5x5.
WOD – ascending ladder for time, 18 min cap
Deadlift (1-2-3-4-5…)
Burpee Over The Bar (2-4-6-8-10…)
25 Double Unders / 50 Single Unders after each round
L3 275/185lb
L2 225/155lb
L1 155/105lb
Score = Total Reps
Tuesday
Strength
Back Squat
4x10 at 55%-65% of your 1RM
WOD – for time, 18 min cap
Buy in: 50/40 Calorie Row
4 rounds of:
5 Power Cleans
7 C2B
14 Single Dumbbell Box Step Ups
Cash out: 50/40 Calorie Row
L3: 185/125lb BB and 70/50lb DB
L2: 155/105lb BB and 50/35lb DB (RX)
L1: 115/75lb BB and 35/25lb DB
Score = Time
Wednesday
Skill Work
Handstand Push-Ups
1) If you are new to HSPU, practice your wall walk or kick up
2) If you can do a HSPU, continue to work on technique and efficiency
3) If you are experienced, complete as many unbroken sets of 4/3 in a 10 minute running clock
WOD – 16 min Tabata
Russian Kettlebell Swings
Dual Dumbbell Front Rack Lunges
Skeleton Rows
Alt V-Ups
L3: 70/53lb KB, 50/35lb DB
L2: 53/35lb KB, 35/25lb DB (RX)
L1: 35/26lb KB, 25/15lb DB
Score = Total Reps
Thursday
Strength
Bench Press
6x3 at 80%-90% of 1RM
WOD – 8 rounds, 20 min cap
12/8 Calorie Echo Bike
Rounds 1-4: 7 Hang Power Snatches
Rounds 5-8: 7 Thrusters
L3: 115/75lb and 15/10 Calorie Echo Bike
L2: 95/65lb (RX)
L1: 75/55lb
Score = Slowest Set
Friday
WOD – for time, 42 min
120 Sit Ups
1 Minute Wall Sit
100/80 Calorie Row
1 Minute Wall Sit
80 Medball Cleans
1 Minute Wall Sit
60 Box Jump Overs
1 Minute Wall Sit
40 Toes To Bar
E4MOM: 200m Run
L3: 25/20lb WB
L2: 20/14lb WB (RX)
L1: 14/10lb WB
Score = Time