SUNDAY
Sunday Fun Day!
*3 pm surprise WOD*
MONDAY
Back Squat Week 5 of 8
10 x 4
*Load: Use the load you used for the 10 x 3 squat workout two weeks ago.
TUESDAY
Every 40 seconds for 15 Rounds:
1 Handstand Pushup
*Add difficulty to your HSPU or scaled variant each round if possible. Do not try to “save your HSPUs” for the conditioning. That is a trick that Broki uses to keep you weak.
-then-
Partner WOD
AMRAP 15
3 Handstand Pushups
6 Box Jumps @ 24”/20”
9 Kettlebell Swings @ 2 pd/1.5 pd
*Partner 1 completes a full round then Partner 2 completes a full round until 15 minutes have expired.
WEDNESDAY
EMOM 12
1st min: 4 Sumo Deadlifts
2nd min: 8 Bar over Burpees
3rd min: rest
*Add load during each rest minute, working up to a 4RM on your last round.
-then-
5 RFT
10 Power Cleans @ 95/65#
8/6 Ring Dips
*15 min time cap
THURSDAY
Clean Party 2.0
EMOM 20
1 Clean
*Start at whatever load you want. Adjust the load however you want each lift. But if you miss a lift, you have to remove weight for the next lift. Scored by total of lightest and heaviest clean completed.
FRIDAY
AMRAP 8
“Cindy”
(5 Pullups, 10 Pushups, & 15 Squats)
-then-
10 mins to complete a 400m run w/ 45#/35# bar across back
-then-
AMRAP “Cindy” in remaining time
*Score is total rounds and reps of “Cindy” completed in the 16 minutes. Barbell must be returned to the barbell rack after the run, before resuming Cindy.
SATURDAY
“Obstacle Course”
10 rounds for time of
1 tire flip @ heavy
2 over the plyo box (m: 24″, f: 18″)
1 over the 4′ wall
1 crawl under the barbell
1 roll over the pullup bar
Cash out: 1 rope climb (15′)
*If you’re a little confused, don’t worry. Your coach will make everything clear and help you practice each part.