WOD

A) E2MOM x 8 sets:
– hang clean + clean
*Not TnG. Reset between reps.
*Build to something heavy with perfect movement.

B) EMOM x 4-7 sets:
1: 5 power cleans + 5 burpees over the bar (135/95, 115/75, 95/65)
2: 10-15 wallballs (20/14)
3: 40 double unders

RX+: 155/105, 20 wallballs, 50 double unders

A) Every 6 minutes, for 4-5 sets:
– Row 500/400 meters
– 8 strict pull-ups
– 12 toes to bar
– 16 push-ups

*Scale movement and/or rep number to uphold intensity. First few sets should be close to unbroken.

B) 3 sets for quality:
– 20 reverse snow angels
– 20 sec side plank / side

A) E2MOM x 5 sets:

– Deadlift

*Set 1 – 8 reps @ 50%

*Set 2 – 6 reps @ 60%

*Set 3 – 4 reps @ 70%

*Set 4 – 2 reps @ 80%

*Set 5 – 2 reps @ 85%

+

B) E2MOM x 3 sets:

– Speed Deadlift x 3 reps @ 70%

 

C) For time:

– 400m run

– 40 KB swings (70/44, 53/35, 44/25)

– 400m run

– 40 wallballs (20/14)

– 400m run

“The Deuce” (Week 3 – last one!)
A) Bench press @ 80%
– 2 minutes max reps
– R4M
– 2 minutes max reps
– R4M
– 2 minutes max reps

B) Back squat @ 80%
– 2 minutes max reps
– R4M
– 2 minutes max reps
– R4M
– 2 minutes max reps

*You may rack the weight as many times as needed during the 2 minutes. Each person will be teamed up with a spotter. Safety is the biggest priority. If you feel your form start to break down, rack the weight and reset. The goal is to keep weight the same as the last two weeks and increase the number of total reps for both movements.

C) “Arm Farm” x 2 sets:
*Don’t put DBs down!
– 10 french press
– 10 double bicep curls
– 10 skull crushers
– 10 palms up/down curls
– 10 cheat hammer curls
– 10 standing overhead press
– 10 bench press
R3-4M between sets

Merry Christmas and Happy Holidays!

The gym is closed until Tuesday, Dec. 26th.

“12 Days of Christmas”

1: DB man maker (35/25ish)

2: ring dips

3: thrusters

4: toes to bar

5: hang power cleans

6: pull-ups

7: shoulder to overhead

8: KB swings (53/35)

9: box jumps – SD (24/20”)

10: calories rowed

11: wallballs

12: burpees

 

RX+: 55/35 man maker, 115/75 barbell, 70/44 kettlebell

RX: 35/25 man maker, 95/65 barbell, 53/35 kettlebell

Scaled: 25/15 man maker, 75/45 barbell, 35/25 kettlebell

 

*Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.

 

*40 minute cut-off.

Tri-Phasic 2.3

A) 5 sets:

– back squat x 2 @ 80-88% (w/ 5 sec pause)

– immediately followed by

• 4 hurdle to tall box jumps (step down)
• 4 weighted jumps (slightly heavier)
• 4 hurdle to broad jumps

 

B) 5 sets:

– bench press x 2 @ 80-88% (w/ 5 sec pause)

– immediately followed by

• 4 strict pull-ups
• 4 altitude drop push-up
• 4 med ball chest tosses (lighter and faster)

*All movements should be performed as explosively as possible. Work at your own pace not taking more than 2 minutes of rest between sets.

 

*Last day for isometric pauses!

 

C) 3 sets for quality:

– 8 DB step-ups / side

 

D) 3 sets for quality:

– 8 DB bent over row / side

A) Gymnastic Skill Work (Week 3)

Every 90 seconds x 3 sets

Station 1 –

• Level III: 30-50 ft handstand walk
• Level II: 20 HS nose and toes to wall shoulder touches
• Level I: 2-3 wall walks (stay hollow)

Station 2 –

• Level III: 5/3 muscle ups (try 3/2 strict if able)
• Level ll: 8 kips on high rings + 6 banded muscle up turnovers
• Level I: 10 connected kips + 8 ring rows

Station 3 –  

• All levels: 45 sec double unders or DU practice

 

B) EMOM x 4-5 sets

1: 12/9 cal row

2: 6 DB burpee box step ups (50/30, 40/25, 30/15 )

3: 7 toes to bar + 20 double unders