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.
WOD
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)
The 20:40 – Day 3
5 rounds, start each movement on the minute. Complete all 10 reps in 20 seconds:
– 10 deadlift
– 10 bench press
– 10 pull-up
– 10 squat
– 10 strict press (off ground)
R3M x 5 sets
*Increase load slightly if you completed all reps last week.
*Start at about 50%. Use a band for pull-ups if needed to remain unbroken. Partners can start on different movements but must complete in order.
A) For time in teams of 2:
– 800 m run (together)
+
10 rounds (5 each, 1 working a time):
– 5 power cleans
– 7 thrusters
– 9 burpee box jump overs (24/20”)
+
800 m run (together)
RX+: 155/105
RX: 135/95
Scaled: 115/75, 95/65, 75/45
B) 3 sets for accessory:
– 20 elevated banded psoas march
– 30 sec / side couch stretch
– 15 banded pull-aparts