A) 15 min AMRAP:
– 500m row
– 50 double unders
– 10 pull-ups
R5M
15 min AMRAP:
– 400m run
– 20/15 push-ups
– 20 wallballs (20/14)
B) 3 sets for quality:
– 10 banded face pulls
– 8 banded wood choppers / side
WOD
A) E2MOM x 8 sets
– 2 clean + 1 jerk
*Build from moderate to heavy keeping sharp form the whole way through (65-90+%)
B) EMOM x 4-5 sets:
1: 12/9 cal row
2: 5 tough power clean + push jerks (155/105, 135/95, 115/75, 95/65)
3: 7 burpee + box jump over
4: 9 toes to bar
*RX+ row 15/12 calories.
Phase 4, Week 2 – A Day
A) 6 sets:
– 3 back squats @ 85-88%
R60S
– 3 bench press @ 85-88%
R90S
B) 3 sets for quality:
– 8 medball hamstring curls
– 8 DB bicep curls
– 8 single leg Romanian deadlift / side
– 8 DB tricep extensions
Coach Mikey’s 4 Year WOD
4 rounds for time w/ partner:
– 40 KB swings (70/44)
– 40 wallballs (20/14)
– 40 double unders (each)
– 400m run (together)
+
40 burpee pull-ups (split)
A) E4M x 3 sets:
– 10 front squats
*These should be around 50% of your 1RM.
B) 4 rounds for time:
– 400m run
– 5 DB man-makers (50/30, 40/20, 30/15)
– 30 double unders
*This should be aerobic. Keep it as so and focus on pace and rhythm.
Phase 4, Week 1 – B Day
A) Every 90 seconds x 5 sets:
1: 5 deadlifts @ 82%
2: 5 overhead strict press @ 82%
B) 3 sets for quality:
– 3 TGUP / arm (heavy)
– 8 single arm DB rows / side
– 8 single leg squats / side
– 8 strict pull-ups – supinated (weighted if possible)
A) E2MOM x 8 sets:
– 1 halting clean pull (at knee) +
1 clean pull + 1 clean
*Work from 65-90+%. Keep it sharp.
B) Every 5 minutes x 4 sets:
– 20/15 cal row
– 10 burpee box jump overs (24/20”)
– 10 toes to bar
– 10 thrusters (95/65)
*Scale down reps if needed to keep intensity high. 12/9 cal row and 8 reps per movement.
Phase 4, Week 1 – A Day
A) Every 90 seconds x 5 sets:
1: 5 back squats @ 82%
2: 5 bench press @ 82%
B) 3 sets for quality:
– 8 medball hamstring curls
– 8 single arm DB rows / side
– 8 single leg Romanian deadlift / side
– 8 strict pull-ups (weighted if possible)