WOD

Fitness

A) E4M x 2 sets each (8 total):

Station 1:

– 400m run

– 20 medball squats

Station 2:

– 400m row

– 16 SA DB hang power snatch (4-4-4-4)

Station 3:

– 400m run

– 12 DB push press

Station 4:

– 400m row

– 8 up/downs

 

Performance

A) E4M x 2 sets each (8 total):

Station 1:

– 400m run

– 20 wallballs (20/14)

Station 2:

– 500/400m row

– 10 hang power snatch (95/65)

Station 3:

– 400m run

– 15 DB push press (35/25s)

Station 4:

– 500/400m row

– 10 burpees over the rower 

 

Fitness & Performance

B) 2-3 sets:

– 10 lemon squeezes

– 20 hollow rocks

– 30 flutter kicks

Rest as needed

 

Fitness & Performance

A) E3M x 5 sets:

– 4 bench press w/tempo 32X1 @ 65-70%

– 5-10 supinated ring rows

– 10-15 banded face pulls

*BP should be heavier than 11/9.

*Weight pull-ups if able.

 

Fitness

B) EMOM x 10-20 sets:

– 3 strict pull-ups

– 5 push-ups

– 7 RKB swings

 

Performance

B) EMOM x 10-20 sets:

– 3 CTB pull-ups

– 5 CTG push-ups

– 7 RKB swings (70/44)

 

RX+ perform 5-7-9 rep scheme.

 

Fitness

A) E2.5M x 8 sets: 

– 5 deadlifts

After sets 1, 3, 5, 7:

– 8-12 DB lat pull-overs

After sets 2, 4, 6, 8:

– 8 L-seated DB press

*DLs should be heavier than 11/6

 

B) 3-4 rounds for times:

– 400m row

– 16 alt. reverse lunges (weighted if able)

– 10 hanging knee raise

R2M

*Goal is to keep times the same across sets. 

 

Performance

A) E2.5M x 8 sets: 

– 3 deadlifts @ 75-80%

 

B) 3-4 rounds for times:

– 500m row

– 20 alt. front rack KB reverse lunges

– 15 toes to bar

R2M

*Goal is to keep times the same across sets.

 

Fitness

For time with a partner:

– 80 cal row

– 80 RKB swings

– 600m run (together)

– 60 DB/BB thrusters

– 40 cal row

– 40 pull-ups

– 200m run (together)

– 20 burpees

 

Performance

For time with a partner:

– 100 cal row

– 90 RKB swings (53/35)

– 800m run (together)

– 70 thrusters (95/65, 75/55, 65/45)

– 60 cal row

– 50 pull-ups

– 400m run (together)

– 30 burpees over the bar

 

Fitness & Performance

A) E2M x 5 sets:

– 6 BB push press (building)

– 12-16 gorilla rows

 

B) Strength Option

3-4 sets for quality:

– 8/side weighted high box step-ups w/ toe drag

– 10-15 low incline DB bench press (use 20” box)

– 8/side half kneeling banded chop (high to low)

– 10-15 inverted BB rows

 

C) Conditioning Option

8-12 sets:

– 60 sec of row, bike, ski @ 80-90%

– R60S

*Choose a different machine than last week.

 

Fitness

E5M x 2 sets each

Station 1:

– 400m run (scale to 300m)

– 16 wallballs 

– 8 pull-ups

Station 2:

– 400m row (scale to 300m)

– 16 SA DB push press (4-4-4-4)

– 32 single unders

Station 3:

– Row or run (you pick)

– 16 double KB deadlifts 

– 8 up/down to box jump – step down (20/16”)

 

Performance

E5M x 2 sets each

Station 1:

– 400m run

– 20 wallballs (20/14)

– 10 pull-ups

Station 2:

– 500/400m row

– 20 SA DB push press (5-5-5-5 @ 35/25)

– 30 double unders

Station 3:

– Row or run (you pick)

– 20 double KB deadlifts (53/35)

– 10 up/down to box jump – step down (20/16”)

 

Fitness

A) E2M x 4 sets each

Station 1:

• 10 BB RDLs 
• 10 seated Arnold press

Station 2:

• 10 tough KB goblet squats
• 10 ring rows

*Increase weights from last week. 

 

B) 3 min AMRAP:

– 9 air squats

– 7 RKB swings

– 5 push-ups

R60S x 5 sets total

 

Performance

A) E2M x 8 sets:

– 1 power clean

*Build to a tough single

 

B) The Chief

3 min AMRAP:

– 3 power cleans (135/95)

– 6 push-ups

– 9 air squats

R60S x 5 sets total

 

Fitness 

A) E2M x 8 sets:

– 4 pause front squats (BB or double KB @ tough weight)

After sets 1, 3, 5, 7:

– 16 alternating top down DB press

After sets 2, 4, 6, 8:

– 8 L-seated banded row w/ pause

*Goal is to go heavier on squats than last week. 

 

B) 5 rounds for time:

– 200m run

– 10 double KB/DB reverse lunges

– 5 burpees + 5 strict pull-ups

R60S

 

Performance

Front Squat 1RM testing

A) E2M x 8 sets

Set 1: 5 @ 55%

2: 3 @ 65%

3: 1 @ 75%

4: 1 @ 85%

5: 1@ 90%

6: 1 @ 97.5%

7: 1 @ 101+% (optional)

8: 1 @ 101+% (optional)

*If you feel up to it, test a new 1RM on set 7. 

 

B) 5 rounds for time:

– 200m run

– 12 double KB/DB reverse lunges (35/25)

– 6 burpee to pull-ups

R60S

 

RX+ use 53/35 KBs + 3 double burpee to bar or ring MU.