WOD

Fitness

A) E3M x 6 sets:

– 5 front squats (BB or double KB)

After odd sets: 8-12 L-seated DB press

After even sets:  8-12/side half kneeling single arm band row

*Front squats heavier than last week

B) 3 rounds for time:
– 400m run

– 20-16-12 goblet hold reverse lunges

– 12-10-8 hanging knee raises

*Scale lunges with prisoner version.

Performance

A) E3M x 6 sets:

– 2-3 front squats @ 80%

B) 3 rounds for time:
– 400m run

– 30-20-10 front rack reverse lunges (95/65, 75/55, 65/45)

– 15-10-5 toes to bar

RX+ use 115/75 with 7-5-3 bar or ring MUs

Fitness

A) E3M x 4 sets

– 5 deadlifts

– 10-15 DB floor presses (w/ pause

– 10-15 tall kneeling banded lat pu

*Goal is to build to a heavy set of 5 deadlifts

B) 5 rounds for time:

– 200m run

– 10 push-ups

– 8 double KB/DB deadlifts (53/35)

– 6 box step-ups

R60S

Performance

A) E3M x 4 sets

– 5 deadlifts @ 60-70-80-80%

B) 5 rounds for time:

– 200m run

– 12/9 HR push-ups

– 9 double KB/DB deadlifts (53/35)

– 6 box jump overs (24/20”)

R60S

Fitness

For time with a partner

– 600m run (together) 

– 60 BB/DB push press

– 1200/900m row (200/150m splits) 

– 50 RKB swings

– 400m run (together)

– 40 wallballs

– 1200/900m row (200/150m splits) 

– 30 up/downs

– 200m run (together)

Performance

For time with a partner

– 800m run (together) 

– 80 shoulder to overhead (95/65)

– 1200/900m row (200/150m splits) 

– 70 RKB swings

– 600m run (together)

– 60 wallballs (20/14)

– 1200/900m row (200/150m splits) 

– 40 burpees over the rower

– 400m run (together)

Fitness

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

Odd:

– 8-12 DB incline presses

– 8-12 tall kneeling band pull-downs

Even:

– 12-16 alternating KB weighted step-ups

Performance

A) E2M x 8 sets:

Sets 1-2: 3 hang power snatch

Sets 3-4: 2 hang power snatch

Sets: 5-8: 1 hang power snatch

*Build to a heavy single

B) Strength Option

3-4 sets for quality:

– 8-12 BB bradford press

– 8-12 KB Romanian deadlifts w/ 3 sec eccentric

– 4-6 DB batwing rows w/ 4 sec pause

– 4-6/side half kneeling pallof press with knee lift-off

OR

Conditioning Option

6 rounds for time:

– 200m run

– 10 alternating hang DB snatch (50/35)

– 10/8 push-ups

– 10 air squats

Fitness

30 min AMRAP

– 400/325m row

– 12 goblet hold reverse lunges

– 12 DB SA DB hang power cleans (3/3/3/3)

– 400m run

– 10 SA push press (5/5)

– 10 lemon squeezes or abmat sit-ups

– 40 single unders

– 8 box step-ups

– 8 up/downs

*Goal is to hold a consistent pace for 30 minutes. 

Performance

30 min AMRAP

– 500/400m row

– 16 goblet hold reverse lunges (50/35)

– 16 DB SA DB hang power cleans (4/4/4/4)

– 400m run

– 12 SA push press (3/3/3/3 or 6/6)

– 12 lemon squeezes

– 40 double unders

– 8 box step-ups

– 8 up/downs

*Goal is to hold a consistent pace for 30 minutes. 

Fitness

A) E2MOM x 8 sets (4 each)

Odd sets:

– 4-6 BB push press

– 8/side front foot elevated split squat (L)

Even sets:

– 12-16 KB gorilla rows 

– 8/side front foot elevated split squat (R)

B) EMOM x 10-20 sets:

– 4 alternating SA DB power clean +push press

– 2-3 up/down + box step-ups

– 2 strict pull-ups or 4 ring rows

Performance

A) E2MOM x 8 sets

Sets 1-4: 1 hang clean + 1 clean + 1 jerk

Sets 5-8: 1 clean + 1 split jerk

B) EMOM x 10-20 sets:

– 1 clean & jerk @ 65-70% of A

– 2-3 burpee box jump overs

– 3 pull-ups

RX+ perform CTB pull-ups

Fitness

A) E3M x 6 sets

Odd sets:

– 8-12 single arm DB bench press (non dominant)

– 2-4 supinated negative pull-ups w/ 3 sec negative

Even Sets

– 8-12 single arm DB bench press (dominant)

– 8-12 banded face pulls

B) E2MOM x 8-12 sets:

– 12/9 or 10/7 cal row

– 8 RKB swings

– 4 dips

Performance

A) E3M x 6 sets:

– 1-2 bench press @ 85-90%

After odd sets: 3-6 ring (neutral) or bar (supinated) strict pull-ups (weighted, BW)

After even sets: 8-12 banded face pulls

*If you can’t perform pull-ups without assistance, sub Fitness version

B) E2MOM x 8-12 sets:

– 12/9 cal row

– 8 RKB swings (70/44)

– 4 ring dips

Fitness

A) E3M x 6 sets:

– 5 front squats (BB or double KB)

After odd sets: 8-12 L-seated DB press

After even sets:  8-12/side half kneeling single arm band row

B) 3 rounds for time:

– 400m run

– 24-16-8 wallballs 

– 16-12-8 hanging knee raises

Performance

A) E3M x 6 sets:

– 3-4 front squats @ 70-75%

B) 3 rounds for time:

– 400m run

– 32-24-16 wallballs (20/14)

– 16-12-8 toes to bar

RX+ perform 8-6-4 bar or ring MUs