WOD

A) Strict Overhead Press

– 5 reps @ 50%

– 5 reps @ 60%

– 5 reps @ 70%

– 3 reps @ 85-90%

– 3 reps @ 85-90%

– 3 reps @ 85-90%

– 3 reps @ 85-90%

– 10 reps @ 75%

Rest 2 minutes between sets.

*Choose the same load for all four sets of 3 reps. The load used should be challenging to successfully press for three, but if you have more than one failed rep it is too heavy.

B) EMOM x 15 min

Minute 1 – Strict Toes to Bar x 4-8 reps @ 2110 (slow and controlled) OR

Hanging high knee hold 15-30 sec OR

Hollow body hold 20-30 sec

Minute 2 – Handstand Hold x 30-45 seconds (can be done free-standing, heels to wall, nose and toes to wall, or off box)

Minute 3 – Unbroken Double-Unders x 40 reps OR 60 power singles

 

Check out the rest of this week’s programming HERE.

A) Every 2 min for 10 min (5 sets)

– 4 back squats @ same load used last Monday (75-80% + 3-5%)

B) Every 90 sec for 15 min

– high hang squat clean + squat clean (start @ 60% and build)

*Not TnG, reset after HHSC

+

6 min AMRAP @ 90%:

– 10 reverse walking lunges

– 8 DB snatch alternating (50-70/25-45)

– 6 burpee over the box jump (24/20”)

A) Bench Press 1RM test
Set 1 – 5 reps @ 65%
Set 2 – 4 reps @ 75%
Set 3 – 3 reps @ 85%
Set 4 – 2 reps @ 90%
Set 5 – 1 rep @ 95%
Set 6 – 1 rep @ 101+%
OPTIONAL – 1 rep @ 103-105%
– Rest 2-3 minutes between sets
B) Build to a 1RM weighted pull-up in 5 sets (10 min)
OR (for those who don’t have pull-ups yet
3-4 sets not for time:
– 10-15 bent over DB rows
R30S
– Accumulate 30 sec hanging with chin above bar (active scapulas)
R60S
+
Every 5 minutes, for 15 minutes (3 sets):
– 15 Pull-Ups
– 30 Push-Ups
– 45 Air Squats

A) Power clean 1.1.1 x4; R15S/3m

(compare to 6/16 – go heavier)

+

500m row @ goal 2K pace (or 90%)

– R2M x 4 sets

Keep same pace as last week with less rest

+

Extra Credit

Three sets of:

– BB good mornings x 6-8 reps @ 2011 (heavier than last week)

– Rest 30 seconds

– Supine hamstring curls x 12-15 reps @ 2011

Rest as needed

Every 6 minutes, for 30 minutes (5 sets):

– Run 400 Meters

– 10 Overhead Squats (135/95, 115/75, 95/55, 75/35 lbs)

– 10 Chest-to-Bar Pull-Ups

– 10 Box Jump-Overs (24″/20″)

*If you can’t keep on pace, go every 8 min for 3-4 sets or 10 minutes for 2-3 sets

+

3 sets not for time:

– Supine Ring Rows x 10-12 reps @ 2111

– Face up Chinese planks 45-60sec accumulation

Rest as needed between each

A) Strict Overhead Press

5 reps @ 50%

5 reps @ 60%

5 reps @ 70%

3 reps @ 85-90%

3 reps @ 85-90%

3 reps @ 85-90%

AMRepsAP @ 70%

– Rest 2 minutes between sets.

– Choose the same load for all three sets of 3 reps. The load used should be challenging to successfully press for three, but if you have more than one failed rep it is too heavy.

B) EMOM x 15 min

Minute 1 – Strict Handstand Push-Ups x 6-12 reps

(if you’re proficient, aim for the high end of the range, if you don’t have them yet, perform 2-3 reps of negatives – a 4-6 second eccentric on each rep)

Minute 2 – Hollow position hold 20-30 seconds

Minute 3 – 30 UB Double-Unders (60 power singles)

 

A) Every 90 seconds, for 9 minutes (6 sets):

– Back Squat x 3 reps @ 3-5% more than you used last Monday (75-85%)

+

For time:

21-15-9 reps of

– Front squat (135/95, 95/65, 75/45)

– T2B

+

Mobility work

– work on what you need (hips, ankles, shoulders, t-spine)

A1) Bench press 5@ 65%, 5 @ 75%, 3 @ 85%, 1+ @ 95%; R20S

A2) Weighted/negative pull-up x 2-3 reps; R2M x 4 sets total

B) EMOM x 10 min

E: 4-8 T2B

O: Row 12/9 cal

C) 3 rounds not for time:

– 2 laps farmers carry AHAP

– 3 tough TGUP/side; rest as needed