WOD: Firebreather Cycle Week 4 of 6

September 18 - 23

Monday

Strength/Skill

3 Rounds

Yasso 800 Progression Week 4 of 6

Every 6′ for 5 sets

  • 800m Run (write down your time)
  • Recovery Jog with remaining time
  • *Pace the 800’s so that they are all within 5 seconds of each other. If you’re taking longer than 4′, scale the distance. You should be getting a similar time or slightly faster than previous weeks.

Tuesday

Strength/Skill

10-8-6-5-5-5
Back Squat (ascending)
Strict Ring Row or Pullup
Rest 1′

Tabata Tuesday

Tabata x 8
Pushup
Row
Abmat Situp
Bike
1′ rest between movements

Wednesday

Strength/Skill

EMOM for 18′

  • 1: 5 Deadlifts (ascending, make then perfect!)
  • 2: 50 Single Unders or 25 Double Unders
  • 3: 20 Mountain Climbers

Ermagad it's a factorial!

Teams of 2

  • 10!
  • DB Thruster 40/30% BW
  • Beast Crawl down
  • Amercian Kettlebell Swing
  • Lunge back

Thursday

Strength/Skill

Trample the Weak, Hurdle the Dead, Part II

  • 800m Run
  • 50 Double Unders or 100 Singles
  • 40 Hand Release Pushups
  • 30 m Beast Crawl
  • 20 Abwheel
  • 10 Burpee to 12′ target
  • 800m Row
  • 50 Double Unders
  • 40 Ring Rows
  • 30 DB Front Squats @ 1/3 BW
  • 20 ALternating DB Renegade Rows @ 1/3 BW
  • 10 Burpees to 12″ target

Friday

Strength/Skill

Virtuosity Session: The Air Squat

  • It’s the foundation of everything we do… make it perfect!

30 minutes of perfection

AMRAP 30′

  • 400 m Row
  • 32 Squats
  • 16 Burpees
  • Rest exactly 2′
  • How many rounds can you get with perfect form? Go hard on the row and earn your rest!

Saturday

Strength/Skill

Team Kelly

Teams of 2, you go I go, switch after each movement is completed

  • AMRAP 25′
  • 400m Run
  • 30 Wallballs 20/14#
  • 30 box Jumps 24/20″

Monday

Strength/Skill

3 Rounds

Yasso 800 Progression Week 4 of 6

Every 6′ for 5 sets

  • 800m Run (write down your time)
  • Recovery Jog with remaining time
  • *Pace the 800’s so that they are all within 5 seconds of each other. If you’re taking longer than 4′, scale the distance. You should be getting a similar time or slightly faster than previous weeks.

Tuesday

Strength/Skill

Back Squat

  • 4×5 ascending warmup sets
  • Then;
  • 1×20 (add 5# from week 2)

Nancy

5 Rounds

  • 400m Run
  • 15 Overhead Squats 95/65#
  • 20′ Cap

Wednesday

Strength/Skill

EMOM 15′

  • Min 1: 1-2 Rope Climbs
  • Min 2: 5 Strict Toes to Bar
  • Min 3: 10 Alternating Pistol Squats

Ermagad it's a factorial with muscle ups!

10!
Deadlift @ 65%
Wallball 20/14#
3/2 Muscle Ups after each set

 

Thursday

Strength/Skill

Trample the Weak, Hurdle the Dead, Part II

  • 800m Run
  • 50 Double Unders or 100 Singles
  • 40 Hand Release Pushups
  • 30 m Beast Crawl
  • 20 Abwheel
  • 10 Burpee to 12′ target
  • 800m Row
  • 50 Double Unders
  • 40 Ring Rows
  • 30 DB Front Squats @ 1/3 BW
  • 20 ALternating DB Renegade Rows @ 1/3 BW
  • 10 Burpees to 12″ target

Friday

Strength/Skill

For 20′

  • Evens: Front Squat x 2 (ascending)
  • Odds: Weighted Pull-up x 4 or Strict Pull-up x 7/5

Vape

EMOM 10′

  • 7 Thruster 95/65#
  • 7 Sumo Deadlift High Pull 95/65#
  • 7 Burpee Over Bar

If you don’t finish the reps in that given minute, rest on the next minute and take 1 rep off each movement. Continue this protocol until the 10′ mark. Your score is the number of reps you ended on (a perfect score would be 7).

Saturday

Strength/Skill

Team Kelly

Teams of 2, you go I go, switch after each movement is completed

  • AMRAP 25′
  • 400m Run
  • 30 Wallballs 20/14#
  • 30 box Jumps 24/20″

Tuesday

Strength/Skill

Thursday

Strength/Skill

Saturday

Strength/Skill

A. Every 90″ for 8 sets

  • Power Snatch + Snatch
  • Work on finding your hips with the barbell and extending hard for a strong finish

B. 3×2, Snatch Hi-Pull

C. 3×3, 3 Stop Snatch Pull

  • Start at 90% of 1RM Snatch and ascend

D. 4×10, Barbell Curl + 20″ Chin over bar hang (no break)

  • Rest 90″ between sets