WOD

Fitness

E8M x 4-5 sets:

– 400m row

– 20 DB weighted lunges 

– 15 RKB swings

– 20 DB push press

– 15 lemon squeezes

 

*Switch the order every set but keep splits the same.

 

Performance

E8M x 4-5 sets:

– 500/400m row

– 20 DB weighted lunges (35/25)

– 15 RKB swings (70/53)

– 20 DB push press

– 15 toes to bar

 

*Switch the order every set but keep splits the same. 

 

HomeWOD

E8M x 4-5 sets:

– 400m run (2 minutes of cardio)

– 20 weighted lunges 

– 15 KB/DB/bag Russain swings

– 20 KB/DB/bag push press

– 15 lemon squeezes

 

*Switch the order every set but keep splits the same.

 

Fitness

A) E4M x 3 sets:

– 10 deadlifts @ 65%

– 10-20 DB bench press @ 1111 tempo

– 20 hollow body rocks

 

B) E3M x 4-6 sets:

– 200m run

– 5 strict pull-ups

– 10 double KB/DB deadlifts

– 15 air squats

RX+ sub 3/2 bar or ring MUs for pull-ups

 

Performance

A) E4M x 3 sets:

– 10 deadlifts @ 65%

– 10-20 DB bench press @ 1111 tempo

– 20 hollow body rocks

*DLs are 5% heavier than last week.

 

B) E3M x 4-6 sets:

– 200m run

– 5 strict pull-ups

– 10 double KB/DB deadlifts (70/53ish)

– 15 air squats

RX+ sub 3/2 bar or ring MUs for pull-ups

Fitness

A) E2.5M x 4 sets:

– 8 DB seated Arnold press

– 12 alternating DB renegade rows

– 16 Russian twists

– 20 glute bridges

 

B) 10 min AMRAP

– 2 DB snatches

– 2 goblet squats

– 2 NPU burpees

– 30 single unders

*Add 2 reps each set to all movements except single unders. 

 

C) 3 sets:

– 10 DB delt triad (front, lateral, press)

– 10 banded facepulls 

 

Performance

A) E2.5M x 4 sets:

– 2.2.2 hang power snatch cluster

*Stay light to moderate with a focus on technique over weight. 

 

B) 10 min AMRAP

– 1 power snatch

– 1 overhead squat

– 1 burpee over the barbell

– 20 double unders

*Add 1 rep each set to all movements except double unders. 

 

C) 3 sets:

– 10 DB delt triad (front, lateral, press)

– 10 banded facepulls 

 

HomeWOD

A) E2.5M x 4 sets:

– 8 DB Z-presses

– 12 alternating DB renegade rows

– 16 Russian twists

– 20 glute bridges

 

B) 10 min AMRAP

– 2 DB snatches

– 2 goblet squats

– 2 NPU burpees

– 30 single unders

*Add 2 reps each set to all movements except single unders. 

Fitness

With a continuous running clock, perform the following for times:

0:00 – 800/650m row

5:00 – 75 DB push press

10:00 – 30 strict pull-ups

15:00 – 75 sit-ups 

20:00 – 60 goblet squats

25:00 – 800m run 

 

Performance

With a continuous running clock, perform the following for times:

0:00 – 1000/800m row

5:00 – 75 shoulder to overhead (115/75 lbs)

10:00 – 30 strict pull-ups

15:00 – 75 DB/KB thrusters (35/25 lbs)

20:00 – 60 box jump-overs (24″/20″)

25:00 – 800m run

Fitness

A) E4M x 3 sets:

– 8-12 DB bench press

– 10/side KB bent over row

– 10 alternating bird dogs

 

Performance

A) E4M x 3 sets:

– 2 RIR bench press @ 60-65%

– 10 bent over supinated KB rows

– 10 alternating bird dogs w/ pause

 

Fitness & Performance

B) 3 sets for quality:

– heavy sled drag down and back 

– 10-20 dips (w/ bands, bodyweight, or weighted)

– 10/side splits squat (RFE, FFE or regular)

– 8-12 bent over thumb up reverse flys w/ pause (light)

Fitness

A) E4M x 3 sets:

– 16 heavy heel elevated goblet squats

– 8/side wide stance banded twists

– 8-10 ring bicep curls

 

B) For time:

– 40/30 cal row

– 40 DB snatch

– 40 sit-ups 

– 40 box step ups (w/DB if able)

– 40/30 cal row

 

Performance

A) E4M x 3 sets:

– 10 back squats

– 8/side wide stance banded twists

– 8-10 ring bicep curls

*stay at 55-65% for back squats.

 

B) For time:

– 50/40 cal row

– 50 box jump overs (24/20”)

– 50 DB snatch (50/35)

– 50 box step ups w/ DB (20/16”)

– 50/40 cal row

Fitness

A) E30S x 4 sets each

1: 8 DB press L

2: 8 DB press R

3: 8 glute bridges L

4: 8 glute bridges R

*Add weight to glute bridges if able.

 

B) E5M x 4-5 sets:

– 12 Russian KB swings

– 8 burpees (sub NPU to keep faster)

– 400m run

*Keep splits the same or decreasing

 

Performance

A) E30S x 16 sets:
– 1 power clean +  jerk @ 60-80%

 

B) E5M x 4-5 sets:

– 8 power clean push jerk (115/75)

– 8 burpees over the barbell

– 400m run

*Keep splits the same or decreasing

 

HomeWOD

E5M x 4-5 sets:
– 8/side DB hang clean + push press

– 8 burpees 

– 400m run

*Keep splits the same or decreasing

Fitness

E5M x 5-6 sets:

– 8 strict pull-ups

– 12 kip to knee tuck

– 16 push-ups

– 20 wallballs 

– 24 lateral line hops

 

Performance

E5M x 5-6 sets:

– 10 strict pull-ups

– 15 toes to bar

– 20/15 push-ups

– 25 wallballs (20/14)

 

HomeWOD

E5M x 5-6 sets:

– 10/side bent over rows

– 15 V-ups

– 20/15 push-ups

– 25 wallballs or jumping squats