This week will be a bit of a de-load week to give our bodies just enough rest to be fully ready to go for the Open next week.  De-load does not mean easy.  Just takes the overall volume down just a little.


10 Box step ups

10 Alt Toe Touch (feet wide)

10 Spider-Man Lunge

10 Pushup2downward dog

5 Box jumps

10 huggers

10 Over and Backs

30 sec Handstand hold on wall

2 Wall Walks

Barbell warmup: With an empty bar and in Clean grip, perform 5 reps of: no-dip muscle clean, Press, Push Press, but bar on back and perform 5 elbow rotations per arm


Push Press


Increase weight ea set

Video courtesy of Catalyst Athletics. Third visit to Push Press this cycle.  By this week, you should be dialed in to using the hip extension to get the bar moving before squeezing the legs and finishing the press.  With the reps dropping to 3 per set, look to start heavier than you did in the 3X5 week.



5* Handstand Push Ups

10 Box Jumps (24/20″)

15/12 Cal Ski Erg

* Add 2 Reps every set of HSPUs

So, the WOD starts with 5 HSPUs, 10 Box jumps, and 15/12 Cals on the Ski erg.  The next round will be 7 HSPUs, 10 box jumps, 15/12 cal ski erg.  The box jumps and ski erg stay the same each round, but the HSPUs increase by 2 reps every set.  As the number get high, look to break the HSPUs into manageable chunks to avoid hitting failure.  Muscle failure = longer time before you are ready to go again

Scaling Options:

HSPUs -> Pike Push Ups off box -> pike push-ups off floor ->  Tall kneeling DB press

Videos courtesy of Norcal Fitness and Progressive Programming, respectively.

If no Ski Erg -> Resistance band ski erg

Video courtesy of KIS Fitness

Box height -> 20/16 -> as needed

Cool Down:

Banded Bully Stretch – 1 Min per side

Video courtesy of Self Holistic Health


Pigeon pose on box  – 1 min per side

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