Diane

HSPU/HS Practice

Diane

21-15-9

Deadlift 225/155

Handstand Push ups

Tabata

EMOM (10)

Odd: 5 burpees

Even: 100M run

Tabata

1. Double Unders/tuck jumps

2. SDHP (45)

3. Slalom Jumps (over bar)
4. Box Step up - odd: left leg; even: right leg

MGW Day

400m

10 Wall balls

10 push ups

10 kbs

200m

20 Wall balls

20 push ups

20 kbs

100m

30 wall balls

30 pushups

30 kbs

Box Jumps, Run, Row, Double Unders

For time

100 Pull ups

3 Rounds  
20 Box Jumps

200M Run
20 Ring rows
20 Double Unders

Snatch day

Snatch practice 
5X3 increasing weight each set 

4 rounds 
5 Snatch 95/65
5 OH Squat
10 knees to elbows
25 Double Unders

Fran

Fran

21-15-9

Thrusters + Pull Ups

7-6-5-4-3-2-1

Bench @ 25% BW

Push ups

Jump - Climb - Run

3X5 Back Squat

4 rounds

10 box Jumps
10 Mountain Climbers
200M run

SDHP + HSPU + Push Press

Tire Flip take turns – both tires
15 flips big tire
25 flips small tire 

AMRAP 20 
20 SDHP (45)
10 HSPU
20 Push Press (45)

Cleans + Burpees

Find 1 rep max for:

1 push press

1 push jerk

1 split jerk

(Do not put bar down between the 3 moves)

Then perform 3x3 at 75% of 1 rep max

10-9-8-7-6-5-4-3-2-1

Power clean (135/95)

Bar facing burpees

Squats, Snatches, Jumps, Push Ups

12 min EMOM 
E - 40 SDHP
O - 30 second plank

4 rounds: 
16 DB Goblet Squats (70/50)
100 Double Unders
16 DB snatches
10 hand release pushups

The Sevens

The Seven  (40 min time cap)

7 rounds:

7 HSPU

7 Thrusters (135/95)

7 K2E

7 Deadlift (225/185)

7 burpees

7 KBS

7 pullups

Front Squats + Burpees

EMOTM - 10

5 ring rows + 5 dips (may increase # if this is too easy)

Wod:

50 front squats (175/115)

5 box jumps on top of every minute (starting with front squats)

Run, Dip, Jump, Squat

Strength:

5X3 Bench Press using 75% 1RM

For time:

100 m run

50 dips

100 m run

50 Box Jumps

100 m run

50 squats

Squat + Press + Row

Strength

Find 3RM

5 Front Squats +

3 Push Press

The perform 3 sets using that weight

4 rounds

5 Front Squats @ 75% 3RM

1 DB Press

1 DB Bent over row

2 DB Press

2 DB Bent over row

3 DB Press

3 DB Bent over row

Use heaviest DB possible- Do not drop DB during DB sequence. Post times and weights.