Wednesday

Wednesday

Wednesday

1-Mile Run (Time)
Max Effort 1-Mile Run

Time Cap: 11Min

Scale: 2000m Row, 3 Mi Bike

As Fast AF (AMRAP – Rounds and Reps)
“As Fast AF”
AMRAP 12
20 DU
10 Burpees
100m Run

L2: 20 DU attempts
L1: 60 SU

After Party
A) DB Split Squat 3×8 EA (3111)
a2)BB Hip Thrust 3×15 (light)
a3)Band Lat Pulldown 3×25-30

Wednesday

Wednesday

Split Squat (5×5)
– Add wt ea set
-5 reps/leg
Road Trip (Time)
“Road Trip”
For Time
1000m Row
50 Front Rack Front Lunges 75/55#
25 Power Snatch 75/55#

L3: 65/45#
L2: 45/35#, Reverse Lunges
L1: 500m Row, Hang Power Snatch

After Party
A) Hamstring Curls 100 reps
Glute Bridge Holds against band 3x :60

B) Ski-Bike-Row
400m, 1mi, 500m
Rest 1:00 Between ea


Wednesday

Wednesday

Skill
Rowing technique and warmup
Deadlift (2RM)
-Work up to a heavy but submaximal 2 rep with your partner
-Concentrate on creating tightness and engaging your core in your set up
-Screw feet into ground
Team Dead Falls (AMRAP – Rounds and Reps)
“Team Dead Falls”
AMRAP 20
Teams of 2
10 Unbroken Deadlifts 225,155#
10 Cal Row
*One partner completes a full round at a time while the other partner rests

L3: 185/125#
L2: 135/95#
L1: KB DL

Finisher
Plate Switch 5×10 ea

Wednesday

Wednesday

Skill
12 Mins of Gymnastics Work
•HSPU/HS Walk/ Wall Walk
•Ring Dips, Bar Dips
JT The Farmer (Time)
3 Rounds for time of:
9 HSPU
15 Ring Dips
21 Push-ups
200m Farmers Carry 53/35#

Time Cap: 16 min

L3: Ab Mat HSPU; Horseshoe Dips
L2: Pike off Box; Band Dips, 35/26#
L1: Pike PU, Push-ups to box, 26/18#

Cash Out
1) DB Lateral Raise 4×15
2) Plank 4×1:00
3) V-ups 4×20

Wednesday

Wednesday

A: Metcon (AMRAP – Rounds and Reps)
“Team Med Ball Relay”
AMRAP 20
One athlete performs one round while the other rests
200m Medball Sprint (20,14)
10 Medball Sit-up throws to partner (20,14)

L2: 14/10#
L1: No weight

Finisher
4 Rounds
15 BB bicep Curls
20 Banded Tricep extensions
20 Back extensions

Wednesday

Wednesday

Strength
Every 2:00 for 30
Push Press
5-5-5-5-5
Push Jerk
3-3-3-3-3
Split Jerk
1-1-1-1-1
Push Press (5×5)
Push Jerk (5×3)
Split Jerk
Metcon (AMRAP – Reps)
“Blur”
In 7 Minutes
500m Row
Then
Max Burpees to Plate

-no extension required on top of plate
-no stepping down allowed in burpee
-chest must touch the ground
-stepping up is allowed

Wednesday

Wednesday

Espirit De Corps by CFNE (AMRAP – Rounds and Reps)
“Espirit De Corps”

5 Rounds of:
AMRAP 3
1 Power Clean 185/125#
3 Handstand Push-ups
5 Wallballs 20/14#
Rest 1 Min

Rx+: 225/155, STRICT HSPU, 30/20#
L3: 155/105, 1 Ab Mat
L2: 115/80, 1 Wallwalk, 14/10#
L1: 85/60, Pike PU, Air squats

This workout is the combination of two – “The Chief”, and “Hollyman”

– Score Total complete rounds and total reps


Wednesday

Wednesday

Metcon (AMRAP – Rounds and Reps)
WEDNESDAY
“Work/Rest BBJ-HPC-ROW”
5 Rounds
AMRAP 3
10 Burpee Box Jump Overs
10 Unbroken Hang Power Cleans
Max Cal Row

Rest Exactly 3 Minutes between rounds
Big Dawgs (165,115)
RX (135,95)
L2 (115,75)
L1 (75,50)

Cash Out
Skullcrushers 3×15

Bent over row 3×10


Wednesday

Wednesday

Front Squat (3RM)
-20 mins establish 3RM
-3 sets above 90% ONLY
Scrambled Legs (AMRAP – Rounds and Reps)
AMRAP 7
7 DB Snatch (R) 50/35#
7 DB OH Lunge (R) 50/35#
7 DB Snatch (L)
7 DB OH Lunge (L)

L3: 35/25
L2: 25/15
L1: 15/10

Cash Out
Extra Endurance:
5x 200m Run
Rest 1:00 between runs

Extra Pump
100 Ft Gun Walk
100 Mixed OH Carry (EA)


Wednesday

Wednesday

Kenny (Time)
“Kenny”

5 RFT
30 KBS 53/35#
30 Box Jumps 24/20″
30 Walballs 20/14#

L3: 35/26# 20″
L2: 4 Rounds Step-ups
L1: 4 RDS 20 Reps of each

30 min cap


Wednesday

Wednesday

Snatch Grip Deadlift (7×5)
– :3 Pause at the bottom and :3 pause 3″ from the floor
Metcon (Time)
“Sugar Daddy”
For time
21-15-9
Deadlifts (225/155)
400m Run

L3: (185/125)
L2: (135/95)
L1: (105/70) (200m Run)

Finisher
1) Bent Over Row 4×10
2) TGU 3X5 ea

Wednesday

Wednesday

Split Jerk (7×2)
Every 2:00 perform 2 split jerks
-Add wt. up to heavy 2
-Pause for :3 in the catch position on the 2nd rep each time
Push IT to the LIMIT (Time)
“Push IT to the LIMIT”

3RFT
10 Push Jerks 135/95#
30 Double Unders
400m Run

L3: 115/80# :30 DU
L2: 95/65#
L1: 75/55# 90 SU


Wednesday

Wednesday

Strength
Metcon (Weight)
5 Rounds
10-15 DB Bench or Floor Press
Row 15 Cals
Rest 1:00
Chipper-me-Timbers (Time)
“Chipper-me-Timbers”
1000m row
4 Wall walks
20 KB Swings (53,35)
80 Double Unders
3 Wall Walks
15 KB Swings (53,35)
60 Double Unders
2 Wall Walks
10 KB Swings (53,35)
40 Double Unders

L2: 35/26
L1: 26/18 3,2,1 Wall Walks


Wednesday

Wednesday

Wednesday

Wednesday

Warm-up
5 Mins
-Mobilize:
-T-spine
-Lats
-Hamstrings
Then

-EMOM 10
One Wall Walk
Into Max Squat Thrusts

March of Winter (Time)
For Time
50 Cal Row
50 Dumbell Step up and Overs (50,35#)(24,20inch)-Just one dumbell
50 Alternating Dumbell Snatch (50,35#)
50 Burpee Box Jump Overs (24,20)

L2: (35/25) (Burpee Step Up)
L1: (25/15)

Finisher
3 Rounds
15 pushups off plates
15 GHD SU
15 Back Ext

Wednesday

Wednesday

Skill
SKILLS:
HSPU
Spend 10-15 minutes practicing handstand push-ups.
Try this:
EMOM 5
1-3 Strict HSPU
Rest 1 Minute
EMOM 5
2-5 Kipping HSPU
The Stand (Time)
WOD
“The Stand”
10 DB Turkish Get UPS-5each side (50,35)
60 Double Unders
20 Cal Row
20 Ring Dips
10 DB Overhead Squats 5 each arm (50,35)
60 Double Unders
20 Cal Bike
20 Burpees
10 DB Overhead Squats 5 each arm (50,35)
60 Double Unders
10 DB Turkish Get UPS-5 each side (50,35)

L3: (35/25) (1:00 Du practice)
L2: (25/15) (Box dips)
L1: (DB Front Sq) (120 SU)


Wednesday

Wednesday

Wide Stance High Box Squat (7×3)
-Dynamic effort, all squats should be FAST
-weights can be heavy but not maximal
-55-65% of max
-keep weight the same for sets
Four Tee (Time)
“Four Tee”
4 Rounds
10 KBS (70,53)
40 Double Unders
4 Power Cleans (205,145)
10 Push-ups

L3: (53/35) (175/110) (:45 DU)
L2: (35/26) (135/95)
L1: (105/70) (80 Su)

Finisher
1) Hamstring curls 100 ea

Wednesday

Wednesday

The Big Clean Complex (Weight)
“The Big Clean Complex”
6 sets of the following Complex : Rest about 2-3 Minutes between sets:

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

-One set consists of all 12 reps. A perfect set is completely Unbroken without loosing grip or putting the bar down, this would be the score for the leaderboard.

-If you must drop after the Overhead movements, it’s allowed – just be quick to get back on the bar. Rest as needed between sets and try to increase weight after each set.

High Hang – Start with the bar at “the pockets.”
Hang – Start with the bar just above the knee.
Squat Clean – Start with the bar on the ground.
(Record is 205 – unbroken and below parallel)

Extra Endurance
Chose either endurance or Finisher based on time and weaknesses
Metcon (Time)
4 RDS
20 Pushups
25/20 Cal Row
Rest 1:00
Finisher
3 Rounds
6 Tempo Box HSPU(3,1,3)
10 Cossack Squat (35/26)
1:00 MTN Climbers

Wednesday

Wednesday

Front Squat (4×6)
-Rest 60s between sets
Lyfted (Time)
For Time
200 DU
50 Goblet Squats (70/53)
50 Ab-Mat SU
100 DU
25 Goblet Squat (70/53)
25 Ab-Mat SU

L2: (53/35)
L1: (35/26) (400, 200 SU)

Finisher
1a) Farmers Carry 4x 200ft
1b) Russian Twists 4×20
2) Split Squats 4×6 ea

Wednesday

Wednesday

Skill
•Rope climb practice
Swoldier Climbz (Time)
“Swoldier Climbz”
For Time:
20 Push Press (115,80)
2/1 Legless Rope Climb
30 Push ups
2/1 Legless Rope Climb
40 Ring Dips
2/1 Legless Rope Climb
30 Push ups
2/1 Legless Rope Climb
20 Push Press (115,80)

L3: 2 Rope Climbs w/legs (95/65)
L2: Banded or Horshoe Dips (75/55) H/R push-ups
L1: 15 Ring Rows/10 Pull-ups Box dips (55/35)

-Cap: 25 min

wednesday

wednesday

Skill
EMOM 1O
-Perform 3-5 Reps of Pull-up technique work
EX. (Kipping practice, butterfly, negatives or skill work)
Metcon (Time)
“Mainsite 190117”

For Time
10 Strict Pull-ups
20 Push-ups
30 Air Squats
2000m Row
15 Strict Pull-ups
30 Push-ups
45 Air Squats
1000m Row
20 Strict Pull-ups
40 Push-ups
60 Air Squats
500m Row

RX+: Wear a vest
L3: (5-10-15 Strict)
L2: (Banded or Negatives-No Kipping_) (H/R Push-ups)
L1: (Jumping C2B or RR) (Push-ups off box or bar) (1000m, 750, 500m Row)

25 Min Cap
Cash Out
1) Wide Grip Bench Press 5-5-6-4-8-2-10
2)Front foot elevated split squat 5×5 (ea)
Extra Oly
1 Squat Snatch+ 1 OHS + 1 Hang Squat Snatch + 1 OHS (every 2 for 7 sets)
– Buid Up to a max for the complex
-Must remain on the bar for all the reps

Wednesday

Wednesday

Deadlift (3×3@90%)
-Try to keep these touch n go today
-3 second eccentric motion on each rep
Metcon (AMRAP – Reps)
METCON:
“Spinnin’ Round…Round”
4 Rounds
AMRAP 1 Minute of each movement
Max Calorie Row
Max Kettlebell Swings (70,53)
Max Burpees
Rest 1:30 between Rounds

-With a running clock and no designated rest between movements
Extra Oly
EVERY :60 Seconds for 5 sets
3 Muscle Snatches (flat footed)
EVERY :90 Seconds for 5 Sets
3 Hang Snatch High Pulls (flat footed)
EVERY 2:00 for 5 Sets
3 Power Snatches

-with a continuous clock–keep adding 5-10lbs per set until you reach a heavy weight that you can manage for the remainder of the sets–


Wednesday

Wednesday

Power Clean (3×3)
-Perform 3 sets at 90%
-Reset on each rep
Metcon (Time)
“Wheelhouse”
1000m Row
50 Wallballs (20,14)
25 Power Cleans (185,125)

L3: (155/105)
L2: (135/95) (14/10)
L1: (95/65)

– Should be a heavy power clean
– Athletes would be wise to reset or drop each rep
Finisher
1) BB RDL 3X10
2) Loaded Russian Twists 3×20 (ea)

Wednesday

Wednesday

Split Jerk (1 RM)
-In 15 minutes establish a new 1 RM
-Go from the rack
-6-8 sets
Jokester (AMRAP – Reps)
AMRAP 9
3-6-9-12-15…
Split Jerks (135,95)
1-2-3-4-5…
Rope Climbs

L3: (115/80) (1,1,1 Rope)
L2: (95/65) (Strict Pull-ups/Banded)
L1: (75/55) (2,4,6,8 Bent Over Row)

Cash Out
1) Face Pulls 4×20
2) KB Row 4×10 ea

Wednesday

Wednesday

Wednesday

Wednesday

Front Squat (3RM)
-15 mins to work up to Max
-6 to 8 sets
Metcon (Time)
“Muscle Ballz”
For Time

10 Wallballs (20/14)
2 Muscle Ups
20 Wallballs
4 Muscle Ups
30 Wallballs
6 Muscle Ups
40 Wallballs
8 Muscle Ups

L3: (1,2,3,4 Bar MU)
L2: (1 MU= 2 Dips 2 Pull-ups)
L1: (Jump C2B & Box Dips) (14/10)

Finisher
1) Barbell Curl 21’s (2 sets)
2) Landmine Row 3x 12

Wednesday

Wednesday

Back Squat (3×5 @80%)
-Keep the weight the same for all sets
-Rest 2:00 between sets

Wednesday

Wednesday

Turkish Get Up (5RM)
-Complete 5 on each arm
-5 Rounds
-Rest :90 after you perform each
15 mins to complete
Boarding Time (Time)
‘Boarding Time’

7 RFT
200m Run
14 KBS (70/53)
7 Strict Pull-ups

L3: (53/44) (5 Strict)
L2: (35/26) (Banded)
L1: (26/18) (Seated Pull-ups)

-No ring Rows today
-It will be tough to go unbroken on ALL sets of pull-ups today
Cash Out
1) Glute Ham Raise 4×10 (use band if necessary)
2) OH Farmers Carry 4x 150 Ft.

Wednesday

Wednesday

ReUnion 2.0 (AMRAP – Rounds and Reps)
METCON
“ReUnion 2.0”
AMRAP 5 Minutes
12 Box Jumps (24,20)
8 KB Swings (53,35)
6 Shoulder to Overhead (165,115)
Rest 5 Minutes

AMRAP 5 Minutes
12 Box Jumps (24,20)
8 KB Swings (53,35)
6 Shoulder to Overhead (135,95)
Rest 5 Minutes

AMRAP 5 Minutes
12 Box Jumps (24,20)
8 KB Swings (53,35)
6 Shoulder to Overhead (95,65)

RX+:(70,53)(205,145) (165,115) (115,80)
L3: (135,95) (105, 70) (85,60)
L2: (35,26) (Step-ups) (95,65) (75,55) (55,45)
L1: (18) (65,50) (45,35)

Extra Oly
EXTRA OLY
E2M 14 Minutes
2 Split Jerks + 1 Split Squat – from the catch position
(do not touch knee to ground but within 2-4 inches of ground, must keep stability)
Work up to Heaviest Possible – work on the stabilization during the lunge
Finisher
1) Banded Tri Ext 100 reps
2) Banded Alphabet 2x ea side

Wednesday

Wednesday

I Don’t Want No, One Minute Man (AMRAP – Reps)
METCON

“I don’t want no, One Minute Man”
5 Rounds
1 Minute each Station
Max Cals Assault Bike or Row
Max Double Unders (5 double unders = 1 Rep today for scoring, so divide by 5)
Max Power Cleans (135,95)
Max Abmat Situps
Rest 1 Minute after all four are complete

L3: (115,80) (DU Attempts)
L2: (95,65)
L1: (65,45) (SU)

-Athletes may start at different stations–
-with :10 left at each interval the coaches will yell rotate so you have just enough time to move from one station to the next and start at the beginning of the minute

Wednesday

Wednesday

Skill
Skills
Bar Muscle Ups
& Peg Board (must have 6 Strict PU)
Hang Power Snatch (EMOM 7)
Perform 2 reps
-working up to heavy 2
Metcon (AMRAP – Rounds and Reps)
AMRAP 7

10 Hang Power Snatches (75/55)
3 Bar MU

RX+: (95/65) (1 Pegboard ascent&descent)
L3: (Banded MU)
L2: (55/45) (3 Pull-ups) (3 Dips)
L1: (Hang DB) (9Ring Row)

Finisher
Guns and Buns
1a) Hip Thrust 4×10 (heavy)
1b) Skullcrusher 4×8 (heavy)
2a) Monster walks 3x 1:00
2b) Tempo Hammer Curl (3:1:3) 3×8 (heavy)

Wednesday

Wednesday

Metcon (AMRAP – Reps)
“Venom Returns”
5 Rounds
AMRAP 3 Minutes
300/250m Row
35 Double Unders
Max Heavy KB Swings (70,53) in remainder time
Rest exactly 2 Minutes between rounds

Level 2
5 Rounds
AMRAP 3 Minutes
300/250m Row
35 Double Unders 0r 70 Single Unders
Max Heavy KB Swings in remainder time
Rest exactly 2 Minutes between rounds

Level 1
4 Rounds
AMRAP 3 Minutes
300/250m Row
50 Single Unders
Max Heavy KB Swings in remainder time
Rest exactly 2 Minutes between rounds


Wednesday

Wednesday

Metcon (Time)
“WORK/REST Ring Dip-Clean-Run”

5 Rounds
400m Run
10 Unbroken Hang Power Cleans (135,95)
10 Ring Dips
Rest :60

RX+: (155,105)
L3: (115,75) Horshoe Dips
L2: (95,65) Banded Dips
L1: (75,55) Box Dips 200m Run


Wednesday

Wednesday
-No class Friday 430 or 530pm

Fit Test: Max Pull-ups
Max set of pull-ups:
-either kipping, butterfly, or least resistance band

Perform 3-5 warmup sets before completing a set for max reps!
Metcon (5 Rounds for reps)
“Work/Rest – Push and Weighted Pull”

5 Rounds
3-minute AMRAP of:
250/200m Row
20 push presses
Max-rep weighted pull-ups
Rest 2 minutes between rounds.

Men: 115-lb. press; 50-40-30-20-10-lb. weighted pull-ups
Women: 80-lb. press; 25-20-15-10-5-lb. weighted pull-ups

Intermediate Option
5 Rounds
3-minute AMRAP of:
20 push presses
Max rep weighted pull-ups or Strict without weight or Strict with bands
Rest 2 minutes between rounds. Each round, decrease weight on the pull-up.
Men: 85-lb. press; 30-20-10-lb.weighted pull-ups, then strict, then strict
Women: 60-lb. press; 15-10-5-lb.weighted pull-ups, then strict, then strict

Beginner Option
3-4 Rounds
3-minute AMRAP of:
250/200m Row
15-20 push presses
Max-rep Ring Rows or jumping pull-ups

-Each round, decrease weight on the pull-up. Hold dumbbell between legs.
-I would like the Push Press to be unbroken most rounds.

Scaling
This push/pull interval calls for a max effort each round on the pull-ups. Modify the pull-ups to something that is challenging yet still allows you to complete multiple reps each round. Consider reducing the number of rounds to reduce the overall volume. No kipping allowed today.

Finisher
Booty Challenge

or
BB Bench Press
8-8-6-6-4-4 – Then after last set drop down 40lbs and perform max reps
-adding weight each set to a 4RM

Bench Press (8-8-6-6-4-4)

Wednesday

Wednesday
-two more days to sign up for the Personal Nutrition Challenge
-4 more sign-ups for grand prize to be Personal Barbell!

Strength
Conventional Deadlift Against Band (5×5)
-Every 2:00 for 5 sets perform 5 reps “Touch N’ Go”
-:5 eccentric motion on each rep
-Add wt. each set starting at 50%
-Newer athletes may not need bands
Metcon
Metcon (AMRAP – Reps)
4 Rounds
AMRAP 3 Minutes
20/15 Cal Row
20 Unbroken KB Swings (70,53)
Max DU in remaining time

Rest 2 Minutes between rounds

L3: (53,35) (Max DU practice)
L2: (35,26)
L1: (26,18) (Max SU)

*Score DU’s
-Anyone doing singles must divide their score by 2
Cash Out
4 Rounds
1:30 Minute Plank
20 Lateral Side Squats with two DBs

or
Booty Challenge


Wednesday

Wednesday
-Sign up for the personal nutrition challenge!
-4 signups currently!
-1 on 1 coaching, custom meal plan, 3 months long, make lasting lifestyle changes

Push Press+ Push Jerk + Split Jerk (7 sets)
One Complex of 1 rep of each
-from the rack

Every 2 Min for 7 sets complete one complex
Metcon (Time)
“High Rise”

4RFT
25 Cal Row or Bike
15 HSPU

L3: (10 HSPU)
L2: (20Cals) (Ab Mats)
L1: 3 Rounds (Pike Pushups)

Cash Out
4 Rounds
1. BB Bench Press 10 reps
2. BB Reverse Grip Bent Over Rows 10 Reps
Increase weight each set

Or
30 Day Booty Challenge


Wednesday

Wednesday
-Beer Mile for Boobs OCT 13th Registration starts Friday!
-Weather permitting there will be no afternoon classes, please join us at Lululemon at Derby Street Hingham for a workout

Gymnastics
Kipping Ring Dips
Ring Dips
Ring Dip Holds
Negatives

-Create an EMOM or skills session

Metcon (Time)
“Danky”
1-2-3-4-5-6-7-8-9-10
Deadlift (225,155)
20-18-16-14-12-10-8-6-4-2
Ring Dips

L3: (185, 125) (Horseshoe Dips)
L2: (155, 105) (Banded Dips)
L1: (115, 80) (Box Dips)

*15 min Cap

Finisher
4 Rounds
8-12 Reps – DB Flat Bench Press
15-20 Reps GHDSU
Extra Oly
Every 2:00 for 7 sets
Power Clean + Hang Power + Power Clean + Hang Power
-add weight each set until Max

Wednesday

Wednesday

Weightlifting
3RDS

5 Max Height Box Jumps
15 Banded Pull Throughs

2 Flat Footed Snatch Pulls+ Power Snatch (5 Sets)
2 Snatch Pulls Flat Footed (heels remain in contact with ground) + Power Snatch (Normal heels may lift)

-Every 2:00 for 5 sets perform one complex
Metcon
Himalaya (Time)
“Himalaya”
With a Running Clock…
3 RFT:
10 Power Snatch, (75/55)
10 Burpee over bar
rest exactly 5 Minutes
2 RFT
15 Power Snatch, (95/65)
15 Burpee over bar
rest exactly 5 minutes
1 RFT
30 Power Snatch, (115,80)
30 Burpee Over Bar

L3
(55,35) (75,55) (95,65)
L2
(45,25) (65,35) (75,45)
L1
(Power Cleans) (Burpees)

Core
CORE
3 rounds
10-20 Vups
10-20 Leg Raises
10-20 Russian Twist

Wednesday

Wednesday

Custom Metcon
Plyometrics
5 Rounds Not For Time

Superset
5 Box Jumps (high)
10 Band Pull Throughs

Weightlifting

Wednesday

Wednesday

Overhead Squat (7×3)
-Every 2:00 for 7 sets perform three reps
-Go from the rack
-The focus today is depth and form more so than weight
Metcon (Time)
“Crash Balls”

For Time
2000m Row
50 Wallballs (20,14)
50 Box Jumps (24,20)

L3: (20, 16″)
L2: (14,10) (Step-ups)
L1: (1000m Row)

Cash Out
GUN SHOW CHALLENGE

Wednesday

Wednesday

Weightlifting
Push Press (5-5-5-3-3-3-3)
– Add Weight each set
-Rest 1:00-1:30 in between
-Should get heavy
Metcon
Eye of the tiger Reloaded (Time)
“Eye of the Tiger Reloaded”
For Time

25 Strict Handstand Push ups
25 KB Swings (53,35)
50 Push ups
25 KB Swings (53,35)
25 Kipping HSPU
*15 Min Cap

L3: (15 Strict HSPU/15Kipping) (35 Push-ups)
L2: (5-10 Strict HSPU Ab Mats/10-20 kipping) (H/R Push-ups) (35,26)
L1: (HSPU off Box from Knees) (Band assist Push-up, Push-up off bar) (26,18)

Cash Out
EXTRA OLY
EMOTM 10 Mins
2 Split Jerks @60%
Speed Work – get under the bar and concentrate on your foot work

EXTRA Hypertrophy
Superset with minimal rest
A. DB Bench Press
4 x 4-8 reps – Get Heavy
last set should be to failure – use DB or BB’s
B. BB Front Raises
4 x 8-12 reps – heavier than last week
C. BB upright rows with clean grip
4 x 8-12 Reps