WOD

Fitness

A) E2MOM x 8 sets:

– 5 strict press + 5 push press

– 10 single leg hip extensions (switch legs each set, add weight if needed)

 

B) E4MOM x 4-6 sets

– 250/200m or 200/150m row

– 12 alternating DB snatch

– 9 push-ups

– 6 strict pull-ups

 

Performance

A) E2MOM x 8 sets:

Sets 1-4: 3 split jerks 60-75%

Sets 5-8: 2 split jerks 75-85%

*Pause 2-3 counts in receiving position on first rep of sets 1-4.

 

B) E4MOM x 4-6sets

– 250/200m row

– 12 alternating DB snatch

– 9 HR push-ups

– 6 chest to bar pull-ups

RX+ perform 2-4 ring or bar MUs in place of pull-ups.

 

Fitness

A) E4M x 3 sets – deadlift

– 10 deadlifts @ moderate weight

– 12-15 inverted BB rows

– 20 hollow rocks

 

B) E6MOM x 3 sets:

– 400m run

– 15 RKB swings

– 10 NPU burpee box step overs

 

Performance

A) E4M x 3 sets – deadlift

Set 1: 10 @ 70-74%

Sets 2&3: 10 @ 66%

 

B) E6MOM x 3 sets @ 80-90%:

– 400m run

– 20 RKB swings (53/35)

– 10 burpee box jump overs

RX+ use 70/44.

 

Fitness

A) EMOM x 4 sets each

1: 8-12 BB hip extensions @ 20X1 tempo

2: 16 alternating DB bench press

3: 20 sec/side side plank

 

B) 3 rounds for time

– 10 single arm DB push press – R 

– 10 single arm DB push press – L

– 15 foot anchored sit-ups

– 20 alternating goblet hold reverse lunges

– 50 single unders

 

Performance

A) E90S x 8 sets:

– 2 (TnG power clean + jerk)

 

B) 3 rounds for time

– 10 single arm DB push press – R (55/35 lbs)

– 10 single arm DB push press – L

– 15 toes to bar

– 20 alternating goblet hold reverse lunges

– 50 double unders

Fitness

5 min AMRAP:

– 6 DB SA hang power clean + jerk (5/side)

– 6 hanging knee raise

R2.5M

5 min AMRAP:

– row 800/600m 

– AMRAP burpees

R2.5M

5 min AMRAP:

– 30 single unders (sub 30 lateral line hops or 20 jumping jacks)

– 6 sandbag/goblet squats

R2.5M

5 min AMRAP:

– row 1000/800m 

– AMRAP wallballs in remaining time

R2.5M

5 min AMRAP

– 6 box step-ups

– 6 KB swings

 

Performance 

5 min AMRAP:

– 6 DB SA hang power clean + jerk (3/side @ 50/35ish)

– 6 toes to bar

R2.5M

5 min AMRAP:

– row 1000/800m 

– AMRAP burpees over erg in remaining time

R2.5M

5 min AMRAP:

– 30 double unders

– 6 sandbag front squats

R2.5M

5 min AMRAP:

– row 1000/800m 

– AMRAP wallballs in remaining time (20/14)

R2.5M

5 min AMRAP

– 6 box jump overs (24/20”) – step down

– 6 KB swings (53/35)

 

Fitness

A) E4M x 4 sets

– bench press

– 8-12 DB lat pull-overs

– 30 sec flutter kicks

 

B) For time:

– 18 burpees

– 18 alternating single arm snatches

– 14 burpees

– 14 alternating single arm snatches

– 10 burpees

– 10 alternating single arm snatches

 

C) 3 sets:

– 12-15 BB weighted hip extensions

– 12-15 DB curls

 

Performance 

A) E4M x 4 sets – bench press

Set 1: 10 @ 64-68%

Sets 2-4: 10 @ 60%

*After every set perform 8-12 DB lat pull-overs

 

B) For time:

– 18 burpees

– 18 alternating single arm snatches (50/35ish)

– 14 burpees

– 14 alternating single arm snatches

– 10 burpees

– 10 alternating single arm snatches

 

C) 3 sets:

– 12-15 BB weighted hip extensions

– 12-15 DB curls

 

Fitness

A) E4M x 3 sets:

– 12-15/side rear foot elevated split squat

– 6/side Turkish get-up sit-ups

 

B) 4 total sets, against a 3 minute running clock:

– 400m run

– 8 strict pull-ups

– max effort DB box step ups

R2M

 

Performance 

A) E4M x 3 sets – back squats

Set 1: 12 back squats @ 66-70%

Sets 2&3: 12 back squats @ 62%

 

B) 4 total sets, against a 3 minute running clock:

– 400m run

– 10 pull-ups

– max effort power cleans in remaining time (155/105)

R2M

 

Fitness

A) E2MOM x 8 sets:

– 5 strict press

– 8 DB bent over rows (switch arms each set, 4 each)

 

B) B) 12 min AMRAP:

– 200m row

– 8 DB push press

– 8 hanging knee raises / lemon squeezes 

 

C) 3 sets:

– 16 alternating elevated psoas marches

– 8 alternating bird dog with pause

 

Performance 

A) E2MOM x 8 sets:

– 3 split jerks building from 60-80%

*Pause 2-3 counts in receiving position on first rep of each set. 

 

B) 12 min AMRAP:

– 200m row

– 8 shoulder to overhead

– 8 toes to bar

 

C) 3 sets:

– 16 alternating elevated psoas marches

– 8 alternating bird dog with pause

 

Fitness

A) E4M x 3 sets – deadlift

– 10 deadlifts @ moderate weight (heavier than 8/30)

– 15-30 seconds L-sit or high knee hold

– 10 L seated band rows

 

B) E3MOM x 4-6 sets

Minute 1: 12/9 or 10/7 cal row

Minute 2: 10-15 wallballs

Minute 3: 20 double unders + 5-10 push ups

 

Performance 

A) E4M x 3 sets – deadlift

Set 1: 10 @ 68-72%

Sets 2&3: 10 @ 64%

 

B) E3MOM x 4-6 sets:

Minute 1: 12/9 cal row

Minute 2: 15 wallballs (20/14)

Minute 3: 20 double unders + 5-10 ring dips

RX+ row 15/12