WOD: Jacked and Tan, week 3

June 19-25

Monday

Strength/Skill

Volume Training

20′, starting with 10′ of push ups, then 10′ of strict ring row

  • start with 8, 10, or 12 reps, if you hit all your reps last week, +1 this week
  • each minute, try and keep hitting your number
  • drop reps as needed to finish your reps in a given minute
  • record total reps

KGB

for 12 minutes, alternating on the minute:

  • AMRAP wall ball
  • AMRAP cal bike or row

Tuesday

Strength/Skill

Bulletproof Badgers

  • 25 ab mat sit up
  • 15 ring row curls
  • 20 goblet hold reverse lunge
  • 25 banded tricep extensions

4 rounds, to be completed “unbroken” when possible. Rest up to 2′ between rounds.

SuperFly

3 rounds, for time:

  • 400m sandbag walk, as heavy as possible
  • 800m run

Wednesday

Strength/Skill

sumo deadlift: build to a heavy 5, then four more sets of 4 at 90%

dotcom

3 rounds, for time:

  • 30 kettlebell swings, 54/35
  • 20 double unders
  • run 400m

Thursday

Strength/Skill

Kalsu

For time

  • 100 DB thruster 50/35
  • EMOM: 5 burpees*
  • *scale burpees to 3 as needed.

Friday

Strength/Skill

Bulletproof Badgers

  • 100 farmer carry: front rack, single or double KB
  • 20 feet-elevated glue bridge
  • 20 alternating front rack box step up, single or double KB
  • 30″ arm bar, each arm

4 rounds, to be completed “unbroken” when possible. Rest up to 2′ between rounds.

SprintRAP

3′ AMRAP, with 3′ rest between work sets. 3 rounds.

round 1

  • 18 cal row
  • 15 pull ups/ring row

round 2

  • 15 cal row
  • 12 pull ups/ring row

round 3

  • 12 cal row
  • 9 pull up/ring row

record rounds+reps

 

Saturday

Strength/Skill

Fight Gone Rad

1 minute at each station, rotating on the minute. Switch until you’ve done each station once, then rest 1 minute. 5 total rounds. Go for total reps.

  • Station 1: cluster 95/65
  • Station 2: double under
  • Station 3: sandbag get up
  • Station 4: burpee pull up or muscle up
  • Station 5: push up

 

Monday

Strength/Skill

Bulletproof Skunks: to be completed after EDT

  • 25 feet-elevated glute bridge
  • 15 DB bent over row, each side
  • 100m sandbag carry
  • 25 banded tricep extension

4 rounds, to be completed “unbroken” when possible. Rest up to 2′ between rounds.

EDT: BS/RD

Back Squat

with your 10-rep weight: back squat, starting with 5 reps each set, alternating with:

Ring Dip

AMRAP unbroken; pausing for one second at the top and bottom .

EDT is: 

  • 15 minutes to accrue max reps in two different movements
  • barbell movements start with 5 rep sets, at a 10-rep max loading
  • bodyweight movements are max unbroken sets
  • minimize rest; switch movements often, and drop reps as needed to keep moving.
  • count total reps of each movement
  • if you got 55 or more barbell reps in last week, add load
  • only increase loading after seeing a 20% increase in reps.

Tuesday

Strength/Skill

complex: from racks, with max 60% load

  • 5 sets: pressing snatch balance. heaving snatch balance, snatch balance 1-1-1.

Brutus

21-15-9, with a 600m row after each round:

  • dumbbell hang squat clean 50/35
  • handstand push up

Wednesday

Strength/Skill

halting sumo deadlift: 5×5 at 70% of last week’s double. Pause 2″ below knees.

dotcom

3 rounds, for time:

  • 30 kettlebell swings, 54/35
  • 20 triple unders
  • run 400m

Thursday

Strength/Skill

Kalsu

For time

  • 100 DB thruster 50/35
  • EMOM: 5 burpees*
  • *scale burpees to 3 as needed.

Friday

Strength/Skill

Bulletproof Skunks: to be completed after EDT

  • 7 Russian leg raise
  • 30 American KB swing, heavy
  • 20m ab disc
  • 20 banded shoulder opener

4 rounds, to be completed “unbroken” when possible. Rest up to 2′ between rounds.

EDT:FS/PLU

Front Squat

with your 10-rep weight: front squat, starting with 5 reps each set, alternating with:

Pull Up

AMRAP unbroken; pausing for one second at the top and bottom .

EDT is: 

  • 15 minutes to accrue max reps in two different movements
  • barbell movements start with 5 rep sets, at a 10-rep max loading
  • bodyweight movements are max unbroken sets
  • minimize rest; switch movements often, and drop reps as needed to keep moving.
  • count total reps of each movement
  • if you got 55 or more barbell reps last week, add load
  • only increase loading after seeing a 20% increase in reps.

Saturday

Strength/Skill

Fight Gone Rad

1 minute at each station, rotating on the minute. Switch until you’ve done each station once, then rest 1 minute. 5 total rounds. Go for total reps.

  • Station 1: cluster 95/65
  • Station 2: double under
  • Station 3: sandbag get up
  • Station 4: burpee pull up or muscle up
  • Station 5: push up

Tuesday

Strength/Skill

Thursday

Strength/Skill

Saturday

Strength/Skill