Monday
Skill
Handstand Work
Every 90 seconds, for 8 rounds, complete a set of HSPUs. Pick a number you can be consistent with.
If you are new to HSPU, you can either scale down the movement (Wall Walks, Pike HSPUs, Seated Press) or use this time to practice.
WOD – 17 min AMRAP
5 Deadlifts
7 Renegade Rows
20 Alternating V-Ups
L3: 275/185lb and 70/50lb
L2: 225/155lb and 50/35lb (RX)
L1: 185/125lb and 35/25lb
Score = Rounds + Reps
Tuesday
Strength
Front Squat and Back Squat
6 Sets of 4 Front Squats immediately into 6 Back Squats:
2 sets at 60%
2 sets at 70%
2 sets at 80%
Loading is based on your 1RM Front Squat.
WOD – 5 rounds for time, 18 min cap
15 Russian Kettlebell Swings
12 Chest To Bar Pull-Ups
10/7 Calorie Echo Bike
If you finish before the 14 minute mark, complete a 6th round
L3: 80/62lb
L2: 70/53lb (RX)
L1: 53/35lb
Score = Time
Wednesday
WOD – 40 min EMOM
Minute A: 14/10 Calorie Row
Minute B: 10 Strict Press
Minute C: 70 Double Unders / Single Unders
Minute D: 10 Burpees
Minute E: Rest
L3: 115/75lb
L2: 95/65lb (RX)
L1: 65/45lb
Score = Slowest Time on Row
Thursday
Strength/Skill
Rope Climb and Bent Over Row
16 min EMOM
Even Min: 1-3 Rope Climbs
Odd Min: 10 Bent Over Rows (self-directed loading today)
WOD – 4 rounds for time, 20 min cap
9 Cleans and Jerks
15 Toes To Bar
21 Box Jumps Overs
L3: 135/95lb
L2: 115/75lb (RX)
L1: 95/65lb and Straight Legged Raises
Score = Time
Friday
Strength
Hang Power Snatch
1x5 at 60%
2x4 at 70%
2x3 at 80%
WOD – ascending ladder for time, 21 min cap
(2-4-6-8-10-12...)
Wall Balls
Med Ball Lunges
200m Run after each round
L3: 25/20lb
L2: 20/14lb (RX)
L1: 14/10lb
Score = Total Reps