WOD

Fitness

E3M x 2 sets total

Station 1: AMRAP in 2 minutes

– 3 DB up/down devil press

– 3 box step overs

Station 2: 

– 400m row

Station 3: AMRAP in 2 minutes

– 6 KB swings

– 6 dips

Station 4: 

– 400m run

Station 5: AMRAP in 2 minutes

– 3 burpees

– 9 air squats

Station 6:

– 400m row or 400m run 

(pick one the first time through then switch for the second)

*Can also sub in 800m AB or 300m ski

Performance

E3M x 2 sets total

Station 1: AMRAP in 2 minutes

– 3 DB devil press (35/25s)

– 3 box jump overs

Station 2: 

– 500m row

Station 3: AMRAP in 2 minutes

– 6 KB swings (53/35)

– 6 ring dips

Station 4: 

– 400m run

Station 5: AMRAP in 2 minutes

– 3 burpees

– 9 air squats

Station 6:

– 500m row or 400m run 

(pick one the first time through then switch for the second)

*Can also sub in 1000m AB or 400m ski

Fitness

A) E2M x 6 sets:

– 5 BB push press

After odd sets:

– 10-20 seated banded hamstring curls

After even sets:

– 10/side bent over DB/KB row

B) E90S x 10-15 reps

– 6 DB hang power cleans

– 4 hanging knee raises

– 6-10 wallballs

Performance

A) E2M x 6 sets:

– 5 push jerks

B) E90S x 10-15 reps

– 5 TnG power cleans

– 5 toes to bar

– 10 wallballs (20/14)

Fitness

A) E2M x 8 sets (4 each, alternating)

Odd sets:

– 8-12/side DB/BB split squats

Even sets:

– 12-16 alternating KB gorilla rows

– 12-16 double banded OH tricep extensions

*Split squats can be from floor or rear foot elevated.

B) For time:

– 400m run

+

– 9-7-5

• DB thrusters
• strict pull-ups

+

400m run

+

– 5-7-9

• DB thrusters
• strict pull-ups

+

400m run

*scale with 300m runs if needed

Performance

A) E2M x 8 sets:

– 2-3 front squats @ 80+%

B) For time:

– 400m run

+

– 12-8-4

• thrusters (95/65)
• pull-ups

+

400m run

+

– 4-8-12

• thrusters (95/65)
• pull-ups

+

400m run

Fitness

E3M x 10 sets (5 each, alternating)

Station 1:

– 200m run

– 5 up/down DB devil press 

– 10 DB/prisoner reverse lunges

Station 2:

– 200m row

– 10 DB push press

– 5 up/down + box step-overs

Performance

E3M x 10 sets (5 each, alternating)

Station 1:

– 200m run

– 5 DB devil press (35/25s)

– 10 DB reverse lunges

Station 2:

– 250/200m row

– 10 DB push press

– 5 burpee + box jump overs (24/20”)

Fitness

A) E4M x 4 sets:

– 8-12 bench press

– 4-6 eccentric pull-ups

– 6-8/side banded twist @ 3010 tempo

*If you’re able to complete any strict pull-ups on your own, start off with those and finish with the eccentric reps.

B) 5 rounds for time:

– 200m run

– 12 wallballs

– 6 hanging knee raise

R60S

Performance

A) E4M x 4 sets:

– 2 RIR bench press @ 60-65% 

– 6-12 strict ring/bar pull-ups (weighted if able)

– 6-8/side banded twist @ 3010 tempo

*You should fall somewhere between 10-15 reps on your first set of bench press

B) 5 rounds for time:

– 200m run

– 16 wallballs (20/14)

– 8 toes to bar

R60S

RX+ perform 20 wallballs and 10 T2B.

Fitness

A) E3M x 5 sets

– 10-8-6-6-6 deadlifts

– 8-12 bench dips

– 8-12 DB lat pull-overs

*Heavier than 4/4

B) 3 rounds for time:

– 600-400-200m row

– 24-16-8 RKB swings 

– 8 KB box step-overs (20/16”)

Performance

A) E3M x 5 sets

Deadlift

Set 1: 10 @ 55%

Set 2: 8 @ 60-65%
Sets 3-5: 6 @ 70+%

*Heavier than 4/4

B) 3 rounds for time:

– 750/600-500/400-250/200m row

– 30-20-10 RKB swings (53/35)

– 10 KB box step-overs (20/16”)

Fitness

A) E2M x 8 sets (4 each)

Odd sets:

– 16 alternating DB incline presses

– 8-12 banded Spanish squats

Even sets:

– 8-12 incline chest supported KB row w/ pause

– 8-12 medball hamstring curls

B) E90S x 10-15 sets:

– 16 single unders / lateral hops

– 4 alt. DB snatch

– 6 lemon squeezes

– 8 push-ups

Performance

A) E2M x 8 sets…

– 1 snatch

*Receive in squat if able

B) E90S x 10-15 sets:

– 20 double unders

– 3 TnG power snatch

– 6 lemon squeezes

– 9/7 push-ups 

RX+ perform 3-6 HPSUs

Fitness

E12M x 3-4 sets:

– 600m run

– 20 DB/KB reverse lunges

– 15 strict pull-ups in UB sets of 5

– 10 burpees

– 20/16 cal row 

*Scale with 400m run, prisoner lunges, up/downs, and 16/12 cal row.

Performance

E12M x 3-4 sets:

– 600m run

– 30 DB/KB reverse lunges (35/25s)

– 15 burpee pull-ups

– 30/24 cal row

RX+ perform 15 burpee CTB pull-ups or 8 burpee muscle ups.