WOD

A) Every 2.5 minutes:

– strict overhead press

Set 1 – 5 reps @ 50%

Set 2 – 5 reps @ 60%

Set 3 – 5 reps @ 70%

Set 4 – 3 reps @ 85-90%

Set 5 – 3 reps @ 85-90%

Set 6 – 3 reps @ 85-90%

Set 6 – 10 reps @ 65-70+%

*Try and maintain same weight for sets 4-6. Go slightly heavier than last week on sets 4-7 if able.

 

B) 3 rounds for efficiency:

– 50ft. overhead barbell “yoke” carry (watch video)

– 10-20 second hanging L-hold

– 20 alternating front rack box step ups (knee height – build in weight if able)

*Goal weight on carry is between 1RM snatch and 1RM clean & jerk weight.

A) Every 3 minutes, for 15 minutes (5 sets) of:

– Bench Press x 2-3 reps @ 20X1 (heavier than last week)

– 3-5 x weighted supinated pull-ups (no kip) OR pull-up negatives (3 sec down)

 

B) Every 6 minutes for 24 min (4 sets)

– Run 400m

– AMRAP until clock reaches 4 minutes:

• 10 push ups (chest to ground)
• 10 box jump overs (24/20”)

– R2M

*Start back where you leave off on the AMRAP. Score is number of rounds completed at the end.

 

C) 1 rounds for mobility:

– 30 PVC dislocates (10 standing, 10 in squat, 10 nose to floor)

– 60 sec door frame stretch

– 60 sec/side pec smash with lacrosse ball

A) Deadlift

– Build to a heavy TnG 5 reps in 12 min

*A “heavy” set is established right before form starts to break down.

 

B) Every 2 min x 18-24 min (5-6 sets of each)

1: 8 deadlifts @ 70-75% of A

2: 30-50 double unders + 10 toes to bar

New Squat Cycle!
A) E3MOM x 9 min (3 sets)
– 8 front squats @ 70%

B) E3MOM x 12-15 minutes (4-5 sets)
– 15/12 cal row
– 10 double DB/KB thrusters (55/35, 45/25, 35/15)

C) 3 rounds for efficiency:
– 10 heavy TGUP sit-ups (5R/5L)
– 6-8 supinated bent over BB row

A) Build to 85% of 1RM power clean

+

Every 30 seconds x 6 minutes (12 sets)

– 1 power clean @ 85-90%

 

B) 20 minute AMRAP (80% intensity, constant pace)

– 400m run

– 6 muscle ups OR 12 burpee pull-ups

– 12 power clean + jerk (155/105, 135/95, 115/75, 95/65)

A) Every 2.5 minutes:

– strict overhead press

Set 1 – 5 reps @ 50%

Set 2 – 5 reps @ 60%

Set 3 – 5 reps @ 70%

Set 4 – 3 reps @ 85-90%

Set 5 – 3 reps @ 85-90%

Set 6 – 10 reps @ 65-70%

*Try and maintain same weight for sets 4&5.

 

B) 15-12-9 reps for time:

– burpees over the barbell

– front squat (115/75, 95/65, 75/45)

– push press

 

C) 3 sets for efficiency:

– 6-8 supinated bent over BB row

– 8-10 BB abdominal roll-outs (keep hips extended)

A) Build to a heavy but technically sound in 10 minutes:

– 1 power snatch + 1 hang (squat) snatch

+

EMOM x 6 min

– 4 TnG power snatches (75-155/35-105)

*pick a weight that you can manage for all 6 sets while staying TnG. Go a little heavier than last week if you completed all your sets of 5. Goal is to maintain efficiency while not losing form.

 

B) E3MOM x 12-15 min (4-5 sets) @ 90% pace:

– 200m run

– 15 Russian KB swings (70/53)

– 1-3 muscle ups OR 8-10 CTB pull-ups

 

C) 3 sets for efficiency:

– 10-12 stalder leg lifts

A) Every 3 minutes, for 15 minutes (5 sets) of:
– Bench Press x 3-4 reps @ 20X1 (heavier than last week)
– 8-10 supinated ring rows @ 30X1

B) Every 6 minutes for 24 min (4 sets)
– 500/425m row @ 90%
– AMRAP strict HSPUs until 4 minute mark.
– R2M

C) 1 rounds for mobility:
– 30 PVC dislocates (10 standing, 10 in squat, 10 nose to floor)
– 60 sec door frame stretch
– 60 sec/side pec smash with lacrosse ball