SUNDAY
Sunday Fun Day!
3 pm Surprise WOD
MONDAY
Back Squat
3 sets x 5 reps @ 90% 5RM
-then-
Bulgarian Split Squats
3 sets x 8 reps each leg
TUESDAY
Find a 1RM Power Clean
-then-
AMRAP 12
15/12 cal Row or Bike
10 Weighted Lateral Leg Lifts @ 4#/6# Kids Med Ball
WEDNESDAY
Shoulder Press
3 sets x 5 reps @ 90% 5RM
-then-
3 RFT of
16 Pullups (If you are learning a new type of kipping pullup, you must use it for every pullup, even if it’s slower.)
8 Right Arm Russian KB Swings @ 53/35#
8 Right Arm KB Thrusters
8 Left Arm Russian KB Swings
8 Left Arm KB Thrusters
*Cutoff: 20 min
THURSDAY
Skill work on Keg Clean and Push Press
-then-
AMRAP 1
Keg Push Press
-then-
4 rounds for time of:
400m Run
25 Wall Ball Shots @ 20/14#
*Cutoff 20 minutes
FRIDAY
Deadlift
2 sets x 5 reps @ 90% 5RM
-then-
AMRAP 6
7 Hang Power Snatch @ 95/65#
5 Bar Facing Burpees
SATURDAY
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 make you weak.
-then-
Partner WOD
AMRAP 20
3 Handstand Pushups
6 Box Jump Overs @ 24”/20”
1 Tag Your Partner
*Partner 1 completes a full round then Partner 2 completes a full round until 20 minutes have expired.