WOD

A) 2 sets:

5 min AMRAP @ 80-90%

– 500/400m row

– In remaining time cycle through..

• 5 burpee box jump overs (24/20”)
• 10 alternating DB snatch (50/35)

R3M

5 min AMRAP @ 80-90%

– 500/400m row

– In remaining time cycle through..

• 5 toes to bar
• 10 wallballs (20/14)

R3M

 

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

 

B) 3 sets for quality:

– farmer’s carry down and back (heavy)

– 10 kneeling paloff presses x side

 

A) Gymnastic Skill Work (Week 1)

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

 

*Goal is to try and connect reps as smoothly and efficiently as possible.

 

B) Every 8 min x 3 sets:

– 800m run

– 30 KB swings (70/44)

 

C) 3 sets for quality::

– 10 rear foot elevated split squats / side

– 10 push-ups @ 3030 tempo

A) Every 90 sec x 6 sets:

– 1.1 power clean cluster

*Rest exactly 10 sec between reps.

 

B) E5M x 4-5 sets

– 400m run

– 9 deadlifts

– 6 hang power cleans

– 3 shoulder to overhead

– 50 double unders

(135/95, 115/75, 95/65, 75/45)

*RX+ use 155/105.

Last day for sets of 10!

A) E3MOM x 3 sets:

– 10 x bench press

*Use weight heavier than 11/29

 

B) E4MOM x 3 sets:

– 10 x back squat

*Use weight heavier than 11/29

 

C) 3 sets for quality:

– 10 rear foot elevated split squats / side

– 10 bent over row / side

 

D) 3 sets for quality:

– 10 bicep curls

– 10 DB tricep rollback extensions

Tri-Phasic 1.3

A) 5 sets:

– back squat x 2 @ 80-88% (w/ 6 sec eccentric phase)

– immediately followed by

• 4 tall box jumps (step down)
• 4 weighted jumps
• 4 broad jumps

 

B) 5 sets:

– bench press x 2 @ 80-88% (w/ 6 sec eccentric phase)

– immediately followed by

• 4 strict pull-ups
• 4 plyo push-ups
• 4 med ball chest tosses

*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 of each (complete each movement before moving to the next):

– 8 DB step-ups / side

– 8 DB bent over row / side

A) Every 8 minutes x 4 sets:

– 400m run

– 20 wallballs (20/14)

– 15 box jumps – SD (24/20”)

– 10 push press (115/75, 95/65, 75/45)

 

*Complete each time in a different order at the same pace.

*RX+ use 135/95.

 

B) 3 sets for efficiency:

– 20 elevated/banded psoas march

– 20 reverse snow angels

A) E3MOM x 3 sets:

– 10 bench press

*Use weight heavier than 11/22

 

B) E4MOM x 3 sets:

– 10 back squat

*Use weight heavier than 11/22

 

C) 3 sets for quality:

– 10 rear foot elevated split squats / side

– 10 bent over row / side

 

D) 3 sets for quality:

– 10 bicep curls

– 10 DB tricep rollback extensions

 

*Keep the same weight across all 3 sets for both A & B. Choose a weight that is challenging.

A) E2M x 5 sets:

– 1.1.1 TnG power clean clusters

*Allow exactly 10 seconds of rest between each rep.

*Stay heavier than last week for each set.

 

B) Every 90 sec x 4-6 sets

1: 24/18 cal row

2: 5 thrusters + 7 CTB pull-ups + 20 double unders

(135/95, 115/75, 95/65, 75/45)