WOD

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

A) EMOM x 8-10 sets:

– 1 power clean

*Stay heavier than last week’s build up.

 

B) Every 6 minutes x 4 sets

– 400m run

– 6 power clean + push jerk (135/95, 115/75, 95/65)

– 8 pull-ups

– 50 double unders

*Keep pace the same on row and times similar overall.

*RX+ scale up to 155/105 and CTB pull-ups.

“The Deuce” (Week 2)

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 for the next three weeks is to keep weight the same 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

Tri-Phasic 2.2

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.

 

C) 3 sets for quality:

– 8 DB step-ups / side

 

D) 3 sets for quality:

– 8 DB bent over row / side

A) 2 sets:

5 min AMRAP @ 80-90%

– 1000/800m row

– In remaining time AMRAP burpee pull-ups

R3M

5 min AMRAP @ 80-90%

– 800m run

– In remaining time AMRAP burpee box jump overs (24/20”)

R3M

 

*Goal is to score the same rep total your second time through.

*RX+ scale up to burpee ring muscle-ups.

 

B) 3 sets for quality:

– farmer’s carry down and back (heavy)

– 10 kneeling paloff presses x side (red or green band)

A) Gymnastic Skill Work (Week 2)

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: 5-10 butterfly kipping pull-ups
• Level ll: 5-10 kipping pull-ups
• Level I: 10 connected kips + 8 ring rows

Station 3 –  

• All levels: 45 sec double unders or DU practice

 

B) EMOM x 4-6 sets

1: 15-20 wallballs (20/14)

2: 12 alternating DB snatch (50/35)

3: 10 V-ups from hollow position

A) EMOM x 8-10 sets:
– 1 power clean
*Stay heavier than last week’s build up.

B) Every 6 minutes x 4 sets
– 500/400m row
– 10 deadlifts
– 10 perfect push-ups
– 50 double unders
(225/155, 185/125, 155/105, 135/95, 115/75)
*Keep pace the same on row and times similar overall.
*RX+ scale up to 10/7 HSPUs.