WOD

A) 8 min clock:
– Warm up to a heavy overhead squat in 6-8 sets. This is to prep you for part B.

B) “Nancy”
5 rounds for time:
– 400m run
– 15 overhead squats (95/65)

C) 3 sets for accessory:
– 10 DB bicep curls
– 10 DB rollback tricep extensions

Tri-Phasic 1.1

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

– 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

– 8 DB/BB bicep curls

– 8 DB tricep skull crushers

A) E3M x 3 sets:

– 10 strict overhead presses

– 10/side bent over DB rows

*OP should be at least 5lb heavier than last week’s heaviest set.

 

B) EMOM x 4-6 sets:

1 – 5 tough power cleans

2 – 10 burpees over the barbell

3 – 12/9 cal row

 

PC weights 205/145, 185/125, 155/105, 135/95, 115/75, 95/65.

*Can be either TnG or quick singles.

*RX+ bump to 15/12 cal row.

A)  E3MOM x 4 sets

– 8 back squats

*Same weight for all sets. 5-10+lb increase from last week if you completed all reps.

 

B) For time:

– 1000/800m row

– then, 5 rounds of:

• 8 thrusters (95/65)
• 8 pull-ups

6 rounds total w/ a partner (alternating each round):

– 250/200 m row

– 10 power cleans (135/95, 115/75, 95/65)

– 40 double unders (80 singles)

+

6 rounds total w/ a partner (alternating each round):

– 200m run

– 10 front squats

– 10 burpees over the bar

A) E3MOM x 4 sets

– 10-8-6-4 deadlift (55-65-75-85%)

– 6-8/side single arm DB press (pause at shoulder)

*Don’t drop your weight! If you can’t control the barbell down then it is too heavy.

 

B) 3 sets for accessory:

– heavy double KB complex:

• 8 deadlifts
• 7 cleans
• 6 shoulder to overhead

– seated sled drag face pull

– 8/side DB weighted step-ups

– 45-60 sec ring or floor FLR

A) 2 sets:

7 min AMRAP @ 90%

– 1000/750m row

– In your remaining time cycle:

• 5 pull-ups
• 10/7 perfect push-ups
• 15 air squats

R3M

7 min @ 90%

– 800m run

– In your remaining time cycle:

• 5 burpees
• 10 sit-ups
• 15 RKB swings (53/35)

R3M

 

*Try and score the same your second time through.

 

B) 3 sets for quality:

– 20 hollow rocks

– 20 banded pull aparts

– 5 TGUP sit-ups each side

*TGUPSU are heavier than last week.

A) E2M x 3 sets:

– 3 position snatch @ 55-65%

(high, hang, floor)

+

E2M x 3 sets:

– 2 position snatch @ 70-80%

(hang, floor)

+

E2M x 3 sets:

– 1 snatch 85-90+%

*Work from the power snatch if overhead squat mobility is limited.

 

B) Every 6 min x 3-4 sets:

– 500/400m row

– 12 overhead squats (115/75, 95/65, 75/45)

– 12 burpees over the barbell