WOD:

Max reps strict handstand push ups

*Max reps unbroken KB swings

 

*Swing to arms parallel to floor height. If you did over 100 in your last test, use a heavier KB this time.

 

21-15-9

Power clean 135/95

Pull up

Open gym

7-10 am

2-8 pm

 

Strongman @ 7 pm

 

Weightlifting:

Front squat

5×3@75% (+5-10 lbs over last week)

2 sec pause in bottom

 

Bench press

4×5@75% (+5-10 lbs over last week)

1 sec pause at chest

 

5 rounds:

6-8 Single arm KB or DB strict press each arm

8 Weighted step ups

15 KB swings

WOD:

EMOM 12 minutes

Odd: 1 Power clean starting at 80% and building to a heavy single

 

 

then

 

With a buddy:

As many calories as possible in 20 minutes:

Bike or Row switching partners every 25 cals

 

Weightlifting:

Rest day

WOD:

For twenty minutes:
-Work up the heaviest weighted pistol squat you can do on both legs

-Complete a set of toes to bar for max reps without coming off of the bar

then

For time:
Run 1 mile
100 wall balls

 

Weightlifting:

Snatch pull

5×3@95%

 

Every minute on the minute:

1 Power snatch @75%+

*Work up as form allows

 

5 rounds:

8 inverted rows

8 DB or KB RDLs

8 Reverse hypers

 

 

Benchmark week!

 

WOD:

(Compare to 6/5/17)

Weighted pull up

1 RM

 

then

 

10 minute AMRAP:

15 Deadlifts 225/155

50 Double unders

 

Weightlifting:

Overhead squat

5×2@80% (+5-10 lbs over last week)

2 second pause in the bottom

 

5 rounds:

6-8 HSPU

10 Front rack walking lunges (5 each leg)

15 Ab wheel roll outs

WOD:

4 rounds:

Max reps HSPU

Max reps Toes to bar

*Scale hspu with strict press. Scale TTB with hollow rocks. Rest as needed.

 

then

 

4 RFT:

10 Burpees

15 Pull ups

20 Air squats

 

Weightlifting:

Rest day

Open gym

7-10 am

2-8 pm

 

Strongman @ 7:00 pm

 

Weightlifting:

Front squat

5×3@75%

(2 sec pause in bottom)

 

Bench press

4×5@75%

(1 sec pause at chest)

 

5 Rounds:

8-10 Single arm DB push presses each arm

10 Leg raises

10 Reverse hypers

 

 

WOD:

Deadlift

4×5 (Build to a heavy set of 5 touch and go’s)

 

With a partner

20 minutes:

20 wall balls

20 sit ups

*One person works while the other rests.  Switch after the completion of each round.

 

Weightlifting:

Snatch pull

5×3@90%

 

Power snatch

8×2@75%

 

4 rounds:

5 Weighted Pull ups

10 Single arm DB rows

15 Reverse hypers