Handstand Push Ups
– 5 min to decide on scaling option then 10 minutes to perform 3 sets ME; rest as much as needed
3 rounds for time:
– 10 Deadlifts (225/155)
– 20 Box Jumps (24/20)
– 400 m Run
*Rest 1 min
5X5 UB Hi-Hang Snatches – heaviest possible, rest 75 sec.
Notes: These sets should be performed as quickly as possible. Do not rest in the hang, try to perform all 5 reps as quickly as possible. Looks similar to THIS.
then…
For time:
50 Walking Lunges (steps)
20 OHS 95/65#
20 T2B
50 Walking Lunges (steps)
15 OHS 95/65#
15 T2B
50 Walking Lunges (steps)
10 OHS 95/65#
10 T2B
Bench Press Strength Cycle: Week 3
– 5×2 @ 95% of your 3RM; rest 90 sec
– 3×1 @ 100% of your 3RM; rest 60 sec
4 rounds for total working time of:
– 10 Horizontal Ring Rows
– 10 Ring Dips
– 20 KBS (53/35)
– 50 Double-Unders
*rest 90 sec
Squat Clean
3-2-2-1-1-1 (finding a new 1 rep max)
then…
“Gwen”
– Clean & Jerk 15-12- and 9 reps
*Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set (unless set was just too easy). Rest as needed between sets.
Box Squat: Week 4
5×2 @ 95% 3RM; rest 90 sec
3×1@ 100% 3RM; rest 60 sec
then…
13 minute AMRAP of:
– 10 Steps KB OH Walking Lunges (Right) 24/16kg
– 200 m Run
– 10 Steps KB OH Walking Lunges (Left) 24/16kg
– 20 Weighted Sit-ups (20/15)
Extended mobility
then…
For time:
20 HSPU
30 Goblet Squats (53/35)
40 Pull-ups
50 Burpees
60 Sit-ups (Ab-Mat, anchored)
70 Double Unders
800 m Run
12 min 3-Position Clean work (work up to a tough load)
then…
20 min AMRAP of:
– 7 power cleans (135/95)
– 9 KB swings (53/35)
– 11 wallballs (20/15)
– 200 m run
Bench Press Strength Cycle: Week 2
5×3 @ 90% of your heavy triple from last week; rest 3 min
then…
21-15-9 reps for time of:
– Shoulder to overhead (115/75)
– Burpee box jumps (24/20)
then…
Finisher of coach’s choice if time permits.
