WOD

Fitness

A) E3M x 6 sets:

– 5 BB or dKB front squats

After odd sets:

– 10/side half kneeling banded row w/ pause

After even sets:

– 10 L-seated DB press

*If using KBs for FS, add 3211 tempo

*Last day for these movements

B) Tester

For time:

– 20 cal row

– 20 wallballs

– 10 burpees

– 15 cal row

– 15 wallballs

– 10 burpees

– 10 cal row

– 10 wallballs

– 10 burpees

Performance

A) E3M x 6 sets:

Set 1: 5 front squats squats (building set)

Set 2-5: 5 front squats @ 2 RIR

*heavier than 10/10

B) Tester

For time:

– 30 cal row

– 30 wallballs (20/14)

– 10 burpees over rower

– 20 cal row

– 20 wallballs

– 10 burpees over rower

– 10 cal row

– 10 wallballs

– 10 burpees over rower

Fitness & Performance

30 min AMRAP:
– 200m run

– 12 push-ups

– 12 SA DB hang power snatch (6/6 @ 50/35)

– 250/200m row

– 10 goblet hold reverse lunges

– 10 lemon squeezes

– 50 double unders

– 8 pull-ups

– 8 up/down to box step up (20/16”)

*Goal is to maintain a pace and stay consistent for the entire time

Fitness

A) E2M x 6 sets 

– 5 push press

After even sets:

– 10 banded face pulls

After odd sets:

– 5/side single leg hip extension w/ 3 sec pause (off bench)

B) For time

– 400m run

– 12-8-4 reps of…

• DB push press
• Hanging knee raises

– 400m run

– 4-8-12 reps of…

• DB Hang power cleans
• Box step ups

– 400m run

Performance

A) E2M x 6 sets 

– 5 push press

*Build to a tough set of 5

B) For time

– 400m run

– 12-9-6 reps of…

• Push press (95/65)
• Toes to bar

– 400m run

– 6-9-12 reps of…

• Hang power cleans
• Box jump overs (24/20”)

– 400m run

Fitness & Performance

A) E4M x 4 sets:

– 10-15/side DB bench press 1111 tempo

– 5-10 strict pull-ups (banded, BW or weighted)

– 10 BB good mornings (off rack or floor)

*Heavier or more reps than 10/6

Fitness

B) E90S x 10-15 sets:
– 20 single unders

– 5 ring dips

– 6 RKB swings 

– 7 air squats

*Scale up with reps of 5-7-9

Performance

B) E90S x 10-15 sets:
– 20 double unders

– 5 ring dips

– 7 RKB swings (53/35)

– 9 air squats

RX+ complete with 6-9-12 reps and 70/44 KB

Fitness

A) E2M x 8 sets

Odd sets:

– 8/side box step-downs (knee height, no push off)

Even sets:

– 8-12/side half kneeling DB press w/ band row

– 12-16 leg lift-overs

*Scale step downs by putting plate on ground to lessen distance. Make them harder by increasing height or adding weight.

*Last day for these movments

Performance

A) E2M x 8 sets

– 1 clean + 1 split jerk

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 8-12 L-seated DB presses

– 4-8 hanging straight leg raises

– 8-12 bent over BB rows

– 1 lap lateral sled drag

OR

Conditioning Option

10 to 1 reps of:

– RKB swings (53/35)

– wallballs (20/14)

– sit-ups

After sets 9-7-5-3 complete a 250/200m row

Fitness & Performance

30 min AMRAP:
– 200m run

– 12 box step-ups (knee height)

– 12 SA DB hang power cleans (6/6 @ 50/35)

– 250/200m row

– 10 ring rows

– 10 SA DB push presses (5/5)

– 50 double unders

– 8 DB goblet squats

– 8 up/downs

*Goal is to maintain a pace and stay consistent for the entire time

Fitness & Performance

A) E4M x 4 sets:

– 8-12 DB Romanian deadlifts @ 3011 tempo

– 8-12 dips (BW or weighted)

– 8-12/side half kneeling banded high row

Fitness 

B) E5M x 3-5 sets:

– 400m run

– 15 RKB swings (heavy)

– 12 push-ups

– 9 lemon squeezes

*Keep runs the same pace throughout

Performance

B) E5M x 3-5 sets:

– 400m run

– 15 RKB swings (heavy)

– 12 push-ups

– 9 lemon squeezes

*Keep runs the same pace throughout

Fitness

A) E4M x 5 sets:

– 6 BB or dKB front squats

– 8-12/side bent over DB row

– 4/side TGUP sit-ups

*If using KBs for FS, add 3211 tempo

*Last day for these movements

B) E3M x 4-8 sets: 

– 12/9 cal row

– 5 DB hang squat clean to thruster

– 4 stric pull-ups

– 3 up/downs

Performance

A) E3.5M x 5 sets:

Set 1: 6 front squats squats (building set)

Set 2-5: 6 front squats @ 2 RIR

*heavier than 10/2

B) E3M x 4-8 sets: 

– 15/12 cal row

– 5 DB hang squat clean to thruster (35/25s)

– 5 pull-ups

– 5 burpees over the rower

RX+ complete with 5 CTB pull-ups or 3 bMUs