WOD

A) Every 90 seconds x 3 sets:
Station 1
L3: ring MU x 3-5 reps
L2: 6-10 strict ring pull-ups + 6-10 strict ring dips
L1: 6-10 x banded supinated pull-ups + 6-10 dips
Station 2
L3: handstand walk x 30-50 feet
L2: handstand walk practice with partner (split 45s/45s)
L1: handstand wall hold (practice taking one leg off)
Station 3
L2: L-sit x 30 – 45 sec accumulation
L1: High knee hold on boxes x 30-45 sec accumulation

B) 3 rounds for time @ 90%:
– 400m run
– 20 alternating DB snatch (50/35ish)
– 10 toes to bar
R60S

C) 3 sets for quality:
– 1 lap double KB front rack walk (slow)
– 8 banded YTWs

A) E2MOM x 5 sets:
– 5 x box squats @ 65%
*Absolutely no rocking. Keep weight in heels with slightly widened stance.

B) E3MOM x 4-6 sets
– 250/200m row
– 30 double unders
– 8 DB/KB front rack walking lunges (50/35ish)

A) E2MOM x 5 sets:

– 2 x split jerks

*On the first 3 sets pause 1 count at bottom of dip and at catch.

 

Barbell Cycling Day 1

B) E2M x 3 sets:

– 6 x UB power clean + push jerk

*Build as you go. Work on efficient movement.

 

C) 10 to 1 reps for time:

– pull-ups

– push ups

– KB swings (70/44)

A) E5MOM x 4-6 sets

– 12/9 cal row

– 10 shoulder to overhead

– 10 pull-ups

– 200m run

 

B) 3 sets:

– 12 medball V-up w/ transition

– 12 glute bridges per leg w/ pause

A) E2.5MOM x 4 sets

– 4 front squats

*Start at heaviest weight from last week’s 6’s.

 

B) 5 min of work @ 90%

– 500/400m row

– 15 thrusters (95/65 lbs)

– max bar facing burpees in remaining time

R3M

5 min of work @ 90%

– 400m run

– 12 hang power cleans (135/95, 115/75, 95/65)

– max burpee box jump overs in remaining time

R3M

5 min of work @ 90%

– row for meters

Last week of strength cycle!

A) Every 90 sec x 8 sets each:

– deadlift

– strict press

 

Sets 1&2: 5 @ 80-84%

Sets 3&4: 3 @ 84-88%

Sets 5&6: 2 @ 88-92%

+

The next two sets are untimed. Please go when rested. Set 8 is optional.

Sets 7&8: 1 @ 95+%

 

B) 3 sets for quality:

– 3 TGUP / arm (heavy)

– 8 single arm DB rows / side

– 8 BB good mornings (moderate weight)

– 8 strict pull-ups – supinated (weighted if possible)

A) Every 90 seconds x 3 sets:

Station 1

• L3: bar MU x 3-5 reps
• L2: banded bar MU x 3-5 reps
• L1: 10 x banded CTB pull-ups

Station 2

• L3: handstand walk x 30-50 feet
• L2: handstand walk practice with partner
• L1: nose & toes handstand hold x 45 sec

Station 3

• L2: L-sit x 30 – 45 sec accumulation
• L1: High knee hold on boxes x 30-45 sec accumulation

 

B) 3 rounds for time @ 90%:

– 400m run

– 20 KB swings (70/44)

– 10 burpee pull-ups

R60S

A) E2MOM x 8 sets:

– clean & jerk

Sets 1-4: 2 @ 60-80%

Sets 5-8: 1 @ 85-95+%

*If not going off percentages build based on feel. First half should be moderate and sharp. Second half should be tougher with no lapse in form.

 

B) EMOM x 4-7 sets:

1: 12/9 cal row (Rx+ use 15/12)

2: 12 alternating DB snatch

3: 10 DB front rack lunges (50/35)

 

*Scale reps back to stay on pace

*DB snatches & lunges are CF Open standard