Fitness

E3M x 6 sets:

– 12 alt DB bench press (6/side)

After sets 1,3,5…

– 12 alt KB gorilla row w/ pause (6/side)

After sets 2,4,6…

– 12 banded no moneys

B) AMRAP in 15 minutes:

– 8 double KB deadlifts 

– 12 push-ups (elevated if needed)

– 16 alternating box step ups

Performance

A) E3M x 6 sets:

– 2-3 bench press 85% 

After sets 1,3,5…

– 12 alt KB gorilla row w/ pause (6/side)

After sets 2,4,6…

– 12 banded no moneys

B) Open WOD 11.2

AMRAP in 15 minutes:

– 9 deadlifts (155/100)

– 12 push-ups

– 15 box jumps (24/20”)

Fitness

E90S x 4-6 sets

1: 200m row

2: 15 wallballs

3: 12 pull-ups

4: 15 RKB swings

5: 12 up/downs

6: rest

Performance

E90S x 4-6 sets

1: 250/200m row

2: 20 wallballs

3: 15 pull-ups

4: 10 power cleans (135/95)

5: 10 burpees over the bar

6: rest

Fitness

A) E2.5M x 6 sets:

– 3 BB or goblet box squats @ 31X1 tempo

After odd sets:

– 6/side bent over KB row @ 31X1 tempo

After even sets:

– 12 alt. seated DB piston presses

Performance

A) E2.5M x 6 sets:

– 2 back squats 85-90%

Fitness & Performance

Strength Option

B) 3 sets for quality:

– 8-12 BB good mornings

– 8-12 supine medball hamstring curls

– 8/side SL double KB Romanian deadlifts

– 8-12 ring bicep curls

OR

Conditioning Option

B) 8-10 sets:

– 250m row or 500m bike

– R60S

Fitness

E8M x 4-5 sets:

– 200m row

– 12 push-ups

– 12 alt. DB snatches

– 200m run

– 12 step overs

– 12 goblet hold reverse lunges

– 20 single unders

Performance

E8M x 4-5 sets:

– 250/00m row

– 16/12 push-ups

– 12 alt. DB snatches (50/35)

– 200m run

– 12 box jump overs (24/20”)

– 16 goblet hold reverse lunge

– 20 double unders

Fitness & Performance

A) E3M x 5 sets:

– 3 deadlifts @ 3011 tempo + 3 regular deadlifts @ 60-65%

– 8-12 dips (weighted, BW, banded, or box)

Fitness

B) E3M x 4-7 sets:

– 200m run

– 15 RKB swings

– 12 DB push press

– 9 air squats

Performance

B) E3M x 4-7 sets:

– 200m run

– 15 RKB swings (53/35)

– 12 push press (95/65, 75/55)

– 9 air squats

Fitness

A) E2M x 4 sets each

Station 1:

• 8 double KB front squats

Station 2:

• 8 DB bench press
• 8 hinged banded lat pull-downs

*All reps should be performed with a 3 second eccentric tempo.

B) 7 min AMRAP:

– 2 SA DB clean and push press (1/arm)

– 2 hanging knee raise 

– 4 SA DB clean and push press

– 4 hanging knee raise

– etc.., adding 2 reps every round to both movements.

Performance

A) E2M x 8 sets:

Sets 1-4: 2 cleans + 1 jerk

Sets 5-8: 1 clean + 1 jerk

*Build to about 90%

B) CrossFit Open Workout 13.4

7 min AMRAP:

– 3 clean and jerk (135/95, 115/75, 95/65)

– 3 toes to bar

– 6 clean and jerk

– 6 toes to bar

– etc.., adding 3 reps every round to both movements.

Fitness & Performance

C) 3 sets:

– 16 alternating single arm/leg V-ups

– 8/side glute bridge w/ 8 count hold on last rep

Fitness

A) E3M x 3 sets:

– 12-16 incline DB press

– 12-16 double DB Romanian deadlifts

– 24 plate/medball Russian twists

B) E90S x 10-15 sets:

– 15 single unders

– 5 wallballs 

– 3 pull-ups

– 2 up/downs

Performance

A) E3M x 3 sets

– 3.3.3 TnG power snatch clusters

*Rest 10 sec between triples. 

B) E90S x 10-15 sets:

– 12 double unders

– 6 wallballs (20/14)

– 4 pull-ups

– 2 burpee to target

RX+ 16 double unders, 8 wallballs, 6 pull-ups, 4 burpees to target