WOD

Fitness

A) E3M x 5 sets:

– 6/side front foot elevated split squats

– 8-10 incline DB press

– 12 Russian medball twists 

B) EMOM x 4-7 sets

1: 10/9 cal row

2: 12 double KB/DB thrusters (35/25s)

3: 8 strict pull-ups + 4 burpees to target

Performance

A) E3M x 5 sets

– 1 1&¼ front squat + 2 front squats @ 70-75%

*Tempo on first squat is 3 sec down with 1 sec pause at ¼.

*Heavier than 3/12.

B) EMOM x 4-7 sets

1: 12/9 cal row

2: 12 double KB/DB thrusters (35/25s)

3: 8 pull-ups + 4 burpees to target

RX+ perform reps of 15/12 – 12 – 9 – 4

Fitness

A) E3M x 5 sets:

– 3-5 strict press

– 8/side bent over DB/KB row

– 12 banded good mornings

Performance

A) E3M x 5 sets:

– 3-5 strict press

– 8/side bent over DB/KB row

*Press should be heavier than last week. 

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 8-12 DB hex bench press

– 8-12 bent over BB rows w/ pause

– 8/side DB/KB weighted step-up (knee height)

– 8/side half kneeling banded pallof press @ 3030 tempo

B) Conditioning Option

 E3M x 5-7 sets:

– 30/20 cal row or 24/18 cal bike

Fitness & Performance

A) E4M x 4 sets:

– 16 alternating KB/DB reverse lunges

– 12-16 DB floor press w/ pause

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

*Heavier than last week if able

B) 3 rounds for time:

– 400m run

– 15 double KB deadlifts (53/35s)

– 20/15 push-ups

– 40 double unders

*RX+ perform 10 HSPUs

C) 3 sets:

– 20 medball Russian twists

– 20 sec/side side plank

– 10/side glute bridge w/ 10 sec hold on final rep

Fitness

E6M x 5-7 sets:

– 400m row

– 12 RKB swings

– 12 dips (banded or box)

– 8 hanging knee raises

Performance

E6M x 5-7 sets:

– 500/400m row

– 16 RKB swings (53/35)

– 12 ring dips

– 8 toes to bar

Fitness & Performance

A) E2.5M x 6 sets

– 8-6-4-8-6-4 back squats

*This is wave loading. The second time through should be heavier than the first.

*Fitness can sub box squats if needed.

Fitness

B) E90S x 10-15 sets:

– 20 single unders

– 5 wallballs

– 4 alt. DB snatch

 – 3 up/downs + 3 ring rows

Performance

B) E90S x 10-15 sets:

– 20 double unders

– 5 wallballs

– 4 alt. DB snatch (50/35)

– 3 burpee pull-ups

 double KB deadlifts

– 8 L-seated DB press

– 8 ring rows

B) 5 rounds for time:

– 200m run

– 4 double DB hang power cleans

– 5 DB push press

– 6 DB box step overs

R60S

Performance

A) E3M x 4 sets:

– 5 TnG power clean + push jerk

*build to a heavy but fluid set

B) 5 rounds for time:

– 200m run

– 5 hang power cleans (115/75, 95/65)

– 5 shoulder to overhead

– 5 box jump overs (24/20”)

R60S

Fitness

16 rounds for time with a partner switching every movement:

– 12/9 cal row

– 10 wallballs

– 8 SA DB hang power clean + push press (4/4)

*35 minute time cap.

Performance

16 rounds for time with a partner switching every movement:

– 15/12 cal row

– 12 wallballs

– 9 hang power cleans (115/75, 95/65)

*35 minute time cap.

Open Workout 21.1 (9am)

For time:

– 1 wall walk

– 10 double-unders

– 3 wall walks

– 30 double-unders

– 6 wall walks

– 60 double-unders

– 9 wall walks

– 90 double-unders

– 15 wall walks

– 150 double-unders

– 21 wall walks

– 210 double-unders

Time cap: 15 min.

For time (scaled)

– 1 scaled wall walk

– 10 single-unders

– 3 scaled wall walks

– 30 single-unders

– 6 scaled wall walks

– 60 single-unders

– 9 scaled wall walks

– 90 single-unders

– 15 scaled wall walks

– 150 single-unders

– 21 scaled wall walks

– 210 single-unders

Time cap: 15 min.

Fitness

A) E3M x 5 sets:

– 3 double KB 1&¼ front squats

– 6/side alternating DB incline press

– 12 Russian medball twists 

Performance

A) E3M x 5 sets

– 3 1&¼ front squats @ 60-65%

*Perform with 3 count eccentric and 1 count pause at the ¼ 

*Same weight as last week.

B) Strength Option 

3-4 sets for quality:

– 8-12 BB good mornings

– 4/side TGUP sit-ups

– 8-12 tough dips (weighted, BW or band/box)

– 16-24 alternating wall supported DB bicep curls

OR

B) Conditioning Option

 E3M x 5-7 sets:

– 30/20 cal row or 24/18 cal bike