WOD

Fitness

A) E3.5M x 4 sets:

– 8 back or box squats

– 8-12 DB Z-presses

– 4/side SA ring rows w/ 4 sec pause at top

Performance

A) E3.5M x 4 sets:

Set 1: 6 back squats (building set)

Set 2-5: 6 back squats @ 2 RIR

*heavier than last week 

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 lap heavy  farmers walk (handles or KBs)

– 8-12 BB hip thrusts w/ pause

– 4-8 strict toes to bar/knees to elbow/high knee tuck

– 10-20 DB skull crushers + 10-20 double DB curls (no rest between)

OR 

Conditioning Option

6 rounds for time:

– 12 cal row

– 12 plate ground to overhead

– 12 OH or plate hold walking lunges

– 12 hanging knee raises

– 6 burpees to plate

R60S

Fitness & Performance

10 min AMRAP:

– 250/200m row

– 12 wallballs (20/14)

– 8 pull-ups

R5M 

10 min AMRAP:

– 200m run

– 12 RKB swings

– 8 lemon squeezes

R5M

10 min AMRAP:

– 24 double unders

– 12 walking lunges

– 8 DB hang power snatches (5/5 @ 50/35)

– 4 up/downs

Fitness

A) E2M x 8 Sets

Odd sets:

– 16 glute bridge alt. DB floor press

– 16 alt. double KB gorilla rows

Even sets:

– 8-12 BB good mornings

– 16 crossbody knee to elbows from plank

B) 3 rounds for time:

– 400m run

– 12-9-6 DB hang squat cleans 

– 15-12-9 push-ups

Performance

A) E2M x 8 sets

Sets 1-2: 3 stop clean deadlift (below knee/hang/high hang) + high hang clean

Sets 3-4: 2 stop clean deadlift (below knee/hang) + hang clean

Sets 5-6: 1 stop clean deadlift (below knee) + low hang clean

Sets 7-8: 1 clean

B) 3 rounds for time:

– 400m run

– 12-9-6 squat cleans (135/95, 115/75, 95/65)

– 24-18-12 push-ups

RX+ perform with 15-12-9 HSPUs.

Fitness & Performance

C) 3 sets:

– 20 sec/side Copenhagen plank

– 20-30 sec flutter kicks

– 20-40 sec dead hang from bar

Fitness & Performance

A) E4M x 4 sets:

– 10-15 DB incline press @ 3111 temp (1-2 RIR)

– 10-15 bent over BB rows w/ pause

– 10/side shoulder external rotations

Fitness

B) EMOM x 10-20 sets

– 6 RKB swings 

– 5 dips

– 4 box step-ups

Performance

B) EMOM x 10-20 sets

– 7 RKB swings (53/35)

– 5 ring dips

– 3 box jump overs (24/20”)

Fitness

A) E2M x 6 sets:
– 5-4-3-2-2-2  push press

*Add until you reach a tough set of 2 reps

After odd sets – 12-16 L-seated leg lift-overs

After even sets – 8-12 ring rows

B) B) E2MOM x 8-12 sets

– 12/9 cal row

– 6 DB push press

– 3 DB front squats

Performance

A) E2M x 6 sets:
– 5-4-3-2-2-2 push press

*Add until you reach a tough set of 2 reps

B) E2MOM x 8-12 sets

– 12/9 cal row

– 6 shoulder to overhead (115/75, 95/65)

– 3 front squats

RX+ perform with 15/12 front squats

Fitness

For time w/ a partner:

– 800m row (200m splits)

– 80 wallballs 

– 50 toes to bar

– 800m run (200m splits)

– 70 RKB swings 

– 40 DB push press

– 800m row (200m splits)

– 60 goblet hold/prisoner reverse lunges 

– 30 DB devil cleans

– 800m run (200m splits)

– 50 abmat sit-ups

– 20 burpees

Performance

For time w/ a partner:

– 1000/800m row (250/200m splits)

– 100 wallballs (20/14)

– 60 toes to bar

– 800m run (200m splits)

– 90 RKB swings (53/35)

– 50 DB push press (35/25)

– 1000/800m row (250/200m splits)

– 80 goblet hold reverse lunges (1 DB)

– 40 DB devil cleans

– 800m run (200m splits)

– 70 abmat sit-ups

– 30 burpees over the rower

Fitness & Performance

A) E4M x 4 sets:

– 8/side KB b-stance Romanian deadlifts

– 8-16 dips (weighted if able)

– 8-12/side DB bent over rows

Fitness & Performance

B) Strength Option

3-4 sets for quality:
– 1 lap reverse sled drag

– 10-15 seated BB overhead tricep extension

– 10 slide hamstring curls (fast in, slow out)

– 5 chest supported DB batwing rows w/ 5 sec pause

OR

Conditioning Option

6-10 sets:

– 2 min row, bike, ski

– 1 min (rest remainder of minute after reps are complete)

• 16 RKB swings
• 16 walking lunges

*Goal is to stay at the same pace +/- 5 sec or RPMs

Fitness

A) E4M x 4 sets:

– 8 back or box squats

– 8-12 DB Z-presses

– 4/side SA ring rows w/ 4 sec pause at top

B) 3 rounds for time:
– 400m row

– 12-9-6 double DB hang squat clean to thruster 

Performance

A) E4M x 4 sets:

Set 1: 8 back squats (building set)

Set 2-4: 8 back squats @ 1-2 RIR

*heavier than last week 

B) 3 rounds for time:
– 500/400m row

– 15-12-9 double DB hang squat clean to thruster (35/25s)

Fitness & Performance

C) 3 sets:

– 20 sec/side Copenhagen plank

– 20-30 sec flutter kicks

– 20-40 sec dead hang from bar