WOD

Fitness

A) E3M x 6 sets:

– 4 BB or goblet box squats w/ pause

– 8 L-seated band rows w/ pause

– 12 alt. top down DB floor press

*Box squats should be heavier than last week.

B) 10 min AMRAP

– 32 single unders

– 8 alt. DB snatch + reverse lunge

– 8 hanging knee raise 

*1 rep = 1 snatch + lunge w/ same leg

Performance

A) E3M x 6 sets:

– 4 back squats 80-85%

B) 10 min AMRAP

– 32 double unders

– 8 alt. DB snatch + OH reverse lunge (35/25)

– 8 toes to bar

*1 rep = 1 snatch + lunge w/ same leg

RX+ use 50/35. Scale with lunge from front rack position.

Fitness

A) EMOM x 5 sets each

Minute 1: 5 BB push press

Minute 2: 5 DB batwing rows w/ 5 sec pause

Minute 3: 5/side glute bridge w/ pause

B) EMOM x 4-6 sets

Minute 1: 12/9 cal row

Minute 2: 12 DB push press

Minute 3: 12 KB double KB deadlifts

Performance

A) EMOM x 5 sets:

– 1 split jerk 60-80%

+

E2MOM x 5 sets:

– 1 split jerk @ 80+%

*Build to a heavy single for the day. 

B) EMOM x 4-7 sets

Minute 1: 12/9 cal row

Minute 2: 12 push press (95/65, 75/55, 65/45)

Minute 3: 12 double KB deadlifts (53/35)

RX+ use 15/12 cal row, 115/75# BB, 70/44 KBs

Fitness

A) E2M x 4 sets each

Station 1:

• 12-16 KB front rack reverse lunges

Station 2:

• 10-12 DB floor press
• 10-12 DB lat pull-over

Performance

A) E2M x 8 sets:

– 1 clean

*Build to a heavy single

Fitness & Performance

Strength Option

B) 3 sets for quality:

– 8-10 seated BB overhead press @ 3111 tempo

– 16-20 alt. double KB gorilla row

– 4-8 strict toes to bar OR hanging knee raise @ 3111 tempo

– 8/side reverse lunge w/ pallof hold 

OR

Conditioning Option

B) 8-10 sets:

– 250m row or 500m bike

– R90S

*Keep all sets within +/- 3 sec off first set.

Fitness

E2M x 3-4 times through (15-20 total stations)

Station 1:

– 200m run

– 6 DB hang squat cleans

Station 2:

– 250/200m row

– 7 DB push press

Station 3:

– 200m run

– 8 box step ups (w/ DBs if able)

Station 4: 

– 250/200m row

– 9 up/downs

Station 5: 

– rest for 4 minutes

Performance

E2M x 3-4 times through (15-20 total stations)

Station 1:

– 200m run

– 6 DB hang squat cleans (35/25s)

Station 2:

– 250/200m row

– 8 DB shoulder to overhead

Station 3:

– 200m run

– 10 box jump + step down (20/16”) 

Station 4: 

– 250/200m row

– 12 burpees

Station 5: 

– rest for 4 minutes

RX+: 50s & 24/20”

Fitness

A) E4M x 4 sets:

– 10 Romanian deadlifts (BB or KB/DB)

– 8-12 supinated pull-ups (weighted, BW, or banded)

– 8-12 seated DB lateral raise

B) 5 rounds:

– 10/7 cal row

– 10 DB push press

– 10 reverse lunges (weighted or prisoner)

R60S

Performance

A) E4M x 4 sets:

– 10 Romanian deadlifts @ 60-65%

– 8-12 supinated pull-ups (weighted, BW, or banded)

– 8-12 seated DB lateral raise

B) 5 rounds:

– 12/9 cal row

– 12 shoulder to overhead (95/65)

– 12 weighted reverse lunges (35/25s)

R60S

RX+: 15/12 cal row, 9 HSPUs, 12 lunges (53/35)

Fitness

– 5 bench press 75-80% 

– 8-10/side bent over DB/KB row

– 8-10 up and overs (over and back is one rep)

B) E90S x 10-15 sets:

– 4 strict pull-ups

– 8/6 push-ups

– 4 hanging knee raise

– 8 air squats

*Scale down to 3-6-3-6 if needed.

Performance

A) E3M x 5 sets:

– 5 bench press 75-80% 

– 8-10/side bent over DB/KB row

B) E90S x 10-15 sets:

– 4 pull-ups

– 8/6 push-ups

– 4 toes to bar

– 8 air squats

*Scale down to 3-6/4-3-6 or up to 5-10/8-5-10.

Fitness

A) E3M x 5 sets:

– 5 BB or goblet box squats 

– 6/side single arm ring rows

– 7/side single arm DB floor press w/ pause

*Box squats should be heavier than last week.

B) 5 rounds for time:

– 200m row

– 8 DB/KB thrusters

– 24 double unders

R60S

Performance

A) E3M x 5 sets:

– 5 back squats 75-80%

B) 5 rounds for time:

– 250/200m row

– 8 DB/KB thrusters

– 24 double unders

R60S

*RX+ use 50/35s w/ 36 double unders.

Fitness

A) E2M x 8 sets (4 each)

Odd sets: 

– 8-12 seated BB overhead press

Even sets:

– 16 alternating KB gorilla rows

Performance

A) E2M x 8 sets

Sets 1-4: 2 split jerks

Sets 5-8: 1 split jerk

*Build to a heavy but crisp single

Fitness & Performance

Strength Option

B) 3 sets for quality:

– 12 alternating side lateral goblet squats (6/side)

– 1 lap lateral sled drag

– 12 DB hex press

– 6 ring YTWs

Conditioning Option

B) 5-6 sets:

– 500m row or 1000m bike

– R90S

*Keep all sets within +/- 3 sec off first set and same as last week.