WOD

Fitness

A) E4M x 4 sets:

– 8-12 DB incline press

– 16 alternating front foot elevated goblet hold step-backs

– 8-12 chest supported incline rows

*Use 25-45 plate for step backs. Scale with no plate and/or weight.

B) E2M x 8-12 sets

ODD: 12/9 cal row + 6 double DB hang power snatch

EVEN: 12/9 cal row +  6-9 hanging knee raises + 3 up/downs

Performance

A) E4M x 4 sets

– 2.2.2 TNG power snatch clusters

*R10S between doubles

B) E2M x 8-12 sets

ODD: 15/12 cal row + 6 TNG power snatch (115/75, 95/65, 75/55)

EVEN: 15/12 cal row +  6-9 toes to bar + 3 burpees over the barbell

Fitness & Performance

A) E3M x 6 sets:

– 6 bench press

*First set building, next 5 at 70-80% & 2 RIR

– 8-12 bent over straight arm banded lat pull-downs

– 8-12 chest supported rear delt flys w/ pause

*~5% heavier than last week

B) Strength Option

3-4 sets for quality:

– 10/side bent over banded tricep kickbacks 

– 10-15 wall assisted DB bicep curl (lean back at angle, keep triceps against wall)

– 10 heavy sandbag squats

– 1 lap/arm suitcase carry

OR 

Conditioning Option

12 rounds:
– row 60 seconds

– rest 60 seconds

*Goal is to hit the same distance every set

Saturday 7/20

Fitness

TBA

Performance

TBA

Sunday 7/21

Open Gym 10-12pm

Fitness

E10M x 3-5 sets

– 400m run

– 16 RKB swings 

– 16 box step-ups

– 12 lemon squeezes

– 16 SA KB/DB push press (8/side)

– 12 ring rows

– 32 single unders

Performance

E10M x 3-5 sets

– 400m run

– 20 RKB swings (53/35)

– 16 box step-ups (20/16”)

– 12 lemon squeezes

– 16 SA KB push press (8/side)

– 12 ring rows

– 32 double unders

Fitness

A) E4M x 4 sets:

– 8/side SL KB Romanian deadlifts

– 12-16 DB rollback tricep extensions

– 8-12 supinated ring rows w/ pause at top

*Heavier than last week

B) EMOM x 10-20 sets:
– 3 DB hang power cleans (tough)

– 5 push-ups

– 7 air squats

*Scale reps to 3-4-5 if needed

Performance

A) E4M x 4 sets:

– 1.1.1 power clean + push jerk clusters

*R10S between singles

B) EMOM x 10-20 sets:
– 3 TNG power cleans (155/105, 135/95, 115/75, 95/65)

– 5 push-ups

– 7 air squats

Fitness

A) E3M x 6 sets

– 6 back or box squats (building)

After odd sets

– 8-12/side SA standing DB overhead press

After even sets

– 16 alternating KB gorilla rows

B) 3 rounds for time:

– 400m run

– 20-15-10 wallballs 

– 15-10-5 pull-ups

Performance

A) E3M x 6 sets

Set 1: 6 back squats (building set)

Sets 2-6: 6 back squats (working sets @ 70-80% & 1-2 RIR)

*~5% heavier than last week

B) 3 rounds for time:

– 400m run

– 30-25-20 wallballs (20/14)

– 20-15-10 pull-ups

Fitness

A) E4M x 4 sets:

– 8 deadlifts (building)

– 8-12/side half kneeling DB overhead press

– 8-12 L-seated band rows w/ pause

B) E3M x 4-8 sets:

– 200m row

– 12 SA DB hang power clean + push press

– 8 hanging knee raises

– 4 up/downs

*Split DB work into 6/6 or 3/3/3/3 for 12 total reps

*Scale row to 160m if needed

Performance

A) E4M x 4 sets:

Set 1: 8 deadlifts (building set)

Sets 2-4: 8 deadlifts (65-75% @ 2 RIR)

*~5% heavier than last week

B) E3M x 4-8 sets:

– 250/200m row

– 12 SA DB hang power clean + push press (50/35, 40/25, 35/20)

– 8 toes to bar

– 4 burpees over the rower

*Split DB work into 6/6 or 3/3/3/3 for 12 total reps

Fitness

“Little Mikey”

7 rounds with a partner:

– 21 strict pull-ups or ring rows

– 21 wallballs 

– 400m run (200m run each)

– 21 push-ups

– 21 RKB swings 

– 84 single unders or lateral hops

Performance

“Mikey”

7 rounds with a partner:

– 21 pull-ups

– 21 wallballs (20/14)

– 400m run (200m run each)

– 21 HR push-ups

– 21 RKB swings (53/35)

– 84 double unders

Fitness

A) E4M x 4 sets:

– 8-12 DB incline press

– 16 alternating front foot elevated goblet hold step-backs

– 8-12 chest supported incline rows

*Use 25-45 plate for step backs. Scale with no plate and/or weight.

Performance

A) E4M x 4 sets

– 3.3.3 TNG power snatch clusters

*R10S between sets

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 10-20 banded/cable tricep push-downs

– 5-10 hanging leg raises (straight or bent knee w/ no swing)

– 10+ standing curls

– 1 lap lateral sled drag 

OR 

Conditioning Option

3 rounds for time:
– 400m run

– 15-12-9 reps of…

• DB thrusters (35/20s)
• Toes to bar or hanging knee raises
• Up/downs