WOD

Fitness

A) E4M x 4 sets – bench press

– 10 bench press (try and build or maintain weight) 

– 8/side bent over DB rows

 

B) 5 rounds for time:

– 200m run

– 12 RKB swings 

– 9/7 push-ups

 

Performance

A) E4M x 4 sets – bench press

Set 1: 10 @ 72%

Sets 2-4: 10 @ 65%

*After every set perform 8/side bent over DB rows.

 

B) 5 rounds for time:

– 200m run

– 15 RKB swings (53/35)

– 12/9 HR push-ups

RX+ sub 6/6 (12 total) KB snatches for swings.

 

Fitness & Performance

C) 3 sets for quality:

– 20 alternating DB curls

– 10 reps of delt triad (front raise, lateral raise, overhead press)

Fitness

A) E4M x 3 sets:

– 10 back squats (moderate weight, perfect form

– 10 KB upright rows

– 10 DB bent over reverse laterals

 

Performance

A) E4M x 3 sets – back squats
Set 1: 10 back squats @ 68-72%

Sets 2&3: 10 back squats @ 65%

 

Fitness & Performance

B) 3 sets for quality:

– 10-15 tempo push-ups @ 1111

– heavy sled drag down and back

– contralateral carry (farmer’s/waiter’s carry)

 

C) 2 sets of Arm Farm

Fitness

A) E2MOM x 4 sets each:

Station 1: 8 seated BB/DB presses + 8 single arm ring rows R

Station 2: 15-20 banded good mornings + 8 single arm ring rows L

 

B) 3MOM x 4-6 sets:

– 250/200m or 200/150m row

– 8 alternating DB snatches

– 6 strict pull-ups

– 4 burpees (sub NPU burpees)

*RX+ perform chest to bar pull-ups.  

 

Performance

A) E90S x 10 sets – split jerk

Sets 1-3: 2 @ 60-75%

Sets 4-6: 2 @ 75-85%

Sets 7-10: 1 @ 85-90%

 

B) 3MOM x 4-6 sets:

– 250/200m row

– 6 hang power snatch (95/65)

– 6 pull-ups

– 6 burpees over the barbell

*RX+ perform chest to bar pull-ups. 

Fitness

A) E3M x 4 sets – deadlift

– 8 deadlifts @ moderately heavy weight

– 8/side half kneeling pallof presses

– 8-12 hanging knee raises

 

B) Three rounds for time of

– 15 RKB swings 

– 60 single unders

Immediately followed by. . .

Three rounds for time of:

– 12 DB thrusters 

– 60 single unders

Immediately followed by. . .

Three rounds for time of:

– 9 toes to bar

– 60 single unders

 

Performance

A) E3M x 4 sets – deadlift

Set 1: 8 @ 72-76%

Sets 2-4: 8 @ 68%

 

B) Three rounds for time of

– 15 RKB swings (53/35)

– 40 double unders

Immediately followed by. . .

Three rounds for time of:

– 12 DB thrusters (35/25)

– 40 double unders

Immediately followed by. . .

Three rounds for time of:

– 9 toes to bar

– 40 double unders

Fitness

A) E2MOM x 5 sets:

– 12 DB reverse lunges

– 8/side half kneeling BB landmine press

 

B) For time:

– 50/35 cal row

– 30 SA DB hang clean + jerk (15/side in sets of 5)

– 15 burpees

*10 minute time cap.

 

Performance

A) EMOM x 10 sets:

– 1 power clean + jerk

*Build to a heavy and technically sound weight. 

 

B) For time:

– 60/45 cal row

– 30 power clean + push jerk (135/95)

– 15/12 strict handstand push-ups

*10 minute time cap.

Fitness

2 sets total…

4 min AMRAP:

– 4 DB devil presses 

– 8 sit-ups

R2M

4 min AMRAP:

– 4 strict pull-ups

– 8 sandbag/medball weighted reverse lunges 

R2M

4 min AMRAP:

– 8 box step-ups 

– 8 push-ups 

R2M

 

Performance

2 sets total…

4 min AMRAP:

– 4 DB devil presses (35/25)

– 8 sit-ups

R2M

4 min AMRAP:

– 4 strict pull-ups

– 8 sandbag weighted reverse lunges (60/30)

R2M

4 min AMRAP:

– 4 box jumps + step down (24/20”)

– 8 HR push-ups 

R2M

Fitness

A) E4M x 4 sets

– 10 bench press

– 8-12 banded chest to bar pull-ups

 

Performance

A) E4M x 4 sets – bench press

Set 1: 10 @ 68-72%

Sets 2-4: 10 @ 62.5%

*After every set perform 8-12 banded chest to bar pull-ups

 

Fitness & Performance

B) 3 sets for quality:

– 1 lap heavy sandbag carry (add 5 squats on each end, 15 total)

– 12-15 bent over BB rows

– 20-30 banded hamstring curls

 

C) 3 sets for quality:

– 21 gun salute (DB/BB)

– 12-15 DB tricep kickbacks

 

Fitness

A) E4M x 3 sets:

– 12-15 lateral lunges – R

– 6/side Turkish get-up sit-ups – R

– 12-15 lateral lunges – L

– 6/side Turkish get-up sit-ups – L

*Add weight to lateral lunges through DB/KB goblet hold

 

B) For time:

– 800m or 600m run

– 40 thrusters (DB or BB)

– 800m or 600m run

 

Performance

A) E4M x 3 sets – back squats
Set 1: 10 back squats @ 68%

Sets 2&3: 10 back squats @ 64%

 

B) For time:

– 800m run

– 40 thrusters (95/65)

– 800m run

RX+ use 115/75.