WOD

Fitness

6 min AMRAP @ 70-80% pace

– 750/600m row, then in remaining time:

• 6 box jumps + step down (24/20”)
• 6 toes to bar

R3M

6 min AMRAP @ 70-80% pace

– 600m run, then in remaining time:

• 6 DB snatch (50/35)
• 6 lemon squeezes

R3M

6 min AMRAP @ 70-80% pace

– 3 strict pull-ups

– 6 push-ups

– 9 air squats

R3M

6 min AMRAP @ 70-80% pace

– 600m run, then in remaining time:

• 6 DB push press (50/35)
• 6 sandbag squats (60/30)

R3M

6 min AMRAP @ 70-80% pace

– 750/600m row, then in remaining time:

• 6 burpees
• 30 double unders

 

Performance

6 min AMRAP @ 70-80% pace

– 750/600m row, then in remaining time:

• 6 box jumps + step down (24/20”)
• 6 toes to bar

R3M

6 min AMRAP @ 70-80% pace

– 600m run, then in remaining time:

• 6 DB snatch (50/35)
• 6 lemon squeezes

R3M

6 min AMRAP @ 70-80% pace

– 3 strict pull-ups

– 6 push-ups

– 9 air squats

R3M

6 min AMRAP @ 70-80% pace

– 600m run, then in remaining time:

• 6 DB push press (50/35)
• 6 sandbag squats (60/30)

R3M

6 min AMRAP @ 70-80% pace

– 750/600m row, then in remaining time:

• 6 burpees
• 30 double unders

Fitness

A) E90S x 4 sets each

1: 8/side half kneeling landmine presses

2: 8-16 seated banded hamstring curls

 

B) 3 min AMRAP x 4 sets:

– 12/9 cal row

– 8 NPU burpee facing box step overs

– max shuttle run for distance remaining time

R3M

 

Performance

A) E90S x 8 sets:

– 1 pause push press + 3 push presses

*slightly heavier than last week

 

B) 3 min AMRAP x 4 sets:

– 18/14 cal row

– 9 burpee facing box jump overs (24/20”)

– max shuttle run for distance remaining time

R3M

 

Fitness & Performance

A) E4M x 4 sets:

– 6-10 close grip bench press @ 60-65% 1RM BP

– 6-10 DB lat pull-overs

– 16-24 sandbag weighted hip extensions

 

Fitness

B) E3MOM x 4-6 sets:

– 250/200m row

– 12 RKB swings

– 9 wallballs

– 6 push-ups

 

Performance

B) E3MOM x 4-6 sets:

– 250/200m row

– 12 RKB swings (70/44)

– 12 wallballs (20/14)

– 12 push-ups

Fitness

A) E4M x 4 sets:

– 16 goblet squats@ 1010 tempo

– 6-12 strict supinated pull-ups 

– 6-12 seated Arnold presses

*Goblet squats should be heavier than last week.

 

Performance

A) E4M x 4 sets:

– 8 front squats @ 64-68%

– 6-12 ring pull-ups 

– 6-12 seated Arnold presses

 

Fitness & Performance

B) E6M x 3-4 sets @ 95-100% pace:

– heavy sled drag down and back (wall to wall)

– 3 length sprint (cone to cone to cone)

– 10 burpees AFAP

*Sub 15 sec all out bike for sprints. 

 

Fitness & Performance

A) E4M x 4 sets:

– 6-10 Romanian deadlifts @ 60-65% 1RM DL

– 6-10/side bent over KB row

– 10-20 banded tricep push downs

*RDLs should be slightly heavier than last week

 

Fitness

B) 5 rounds for time:
– 200m run

– 8 double DB hang power cleans

– 40 single unders

*Goal is to try and get slightly faster each round

 

Performance

B) 5 rounds for time:

– 200m run

– 6 hang power cleans

– 30 double unders 

R60S

*Goal is to try and get slightly faster each round

Fitness

2 total sets: 

8 min AMRAP @ 70-80% pace

– 1000/800m row, then in remaining time:

• 8 box step ups
• 10 RKB swings 

R4M

8 min AMRAP @ 70-80% pace

– 800m run, then in remaining time:

• 4 DB devil press
• 6 ring rows

R4M

8 min AMRAP @ 70-80% pace

– 1000/800m row, then in remaining time:

• 8 sandbag/medball/air squats
• 10 push-ups

R4M

8 min AMRAP @ 70-80% pace

– 800m run, then in remaining time:

• 3 DB Curtis Ps
• 5 hanging knee raises

 

Performance

2 total sets: 

8 min AMRAP @ 70-80% pace

– 1000/800m row, then in remaining time:

• 7 box jumps + step down (24/20”)
• 9 RKB swings (53/35)

R4M

8 min AMRAP @ 70-80% pace

– 800m run, then in remaining time:

• 3 DB devil press (35/25s)
• 5 ring rows

R4M

8 min AMRAP @ 70-80% pace

– 1000/800m row, then in remaining time:

• 7 sandbag squats
• 9/7 push-ups

R4M

8 min AMRAP @ 70-80% pace

– 800m run, then in remaining time:

• 3 DB Curtis Ps
• 5 toes to bar

Fitness

A) E30S x 5 sets each

1: 6 DB split squats R

2: 6 DB split squats L

3: 6 ring rows

4: 20 sec plank hold

 

B) 10 min AMRAP @ 80-90%

– 60 single unders

– 10 alternating DB snatches

– 10/7 push-ups (elevated if needed)

 

Performance

A) E30S x 20 sets

– 1 power clean @ 70-75%

*Work on timing and footwork for 20 perfect reps

 

B) 10 min AMRAP @ 80-90%

– 40 double unders

– 10 alternating DB snatches 50/35

– 10/7 push-ups

 

Fitness & Performance

C) 1 set with little to no breaks:

– 10 abmat sit-ups

– 10 lemon squeezes

– 20 abmat sit-ups

– 20 medball Russian twists

– 30 abmat sit-ups

– 30 mountain climbers

– 20 abmat sit-ups

– 20 medball Russian twist

– 10 lemon squeezes

– 10 abmat sit-ups