WOD

Fitness

A) E3M x 6 sets

– 4 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) 15 min AMRAP:

– 20 single unders

– 2 wallballs

– 4 hanging knee raise

– 2 up/down DB devil cleans

*Add 2 wallballs every set

Performance

A) E3M x 6 sets

Set 1: 4 back squats (building set)

Sets 2-6: 4 back squats (working sets @ 75-85% & 1-2 RIR)

*~5% heavier than last week

B) 15 min AMRAP:

– 20 double unders

– 2 wallballs (20/14)

– 4 toes to bar

– 2 DB devil cleans (35/20s)

*Add 2 wallballs every set

Fitness

A) E3.5M x 6 sets:

– 6 deadlifts (building)

After odd sets…

– 8-12 dips (box/bench/dip bar/rings)

After even sets…

– 8-12/side SA half kneeling band row and reach

Performance

A) E3M x 6 sets:

Set 1: 6 deadlifts (building set)

Sets 2-6: 6 deadlifts (70-80% @ 2 RIR)

*~5% heavier than last week

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 8-12 slide hamstring curls (fast in, slow out)

– 8-12 heel elevated goblet/sandbag squat 

– 12-16 DB floor press w/ pause (heavy)

– 8-12 ring face curls

OR

Conditioning Option

20 min AMRAP:

– 250/200m row (sub 500/400m bike or 200m run)

– 12 alternating box step-ups

– 10 SA DB hang power cleans (5/5 @ 50/35)

– 8 dips

Fitness

A) E2.5M x 6 sets

– 5 push press

After odd sets…

– 5 batwing rows w/ 5 sec pause

After even sets…

– 10 L-seated leg lift-overs

B) EMOM x 10-20 sets:

– 4 DB push press

– 3 strict pull-ups

– 2 burpee + box step-ups

Scale with up/downs instead of burpees

Performance

A) E2.5M x 6 sets:

– 5 push press

*Build to a heavy set of 5

B) EMOM x 10-20 sets:

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

– 4 pull-ups

– 2 burpee + box jump overs (24/20”)

RX+ 135/95 + CTB pull-ups

Fitness

E6M x 6-8 sets

Station 1:

– 800m row or 1600m bike

Station 2:

– 4 min AMRAP

• 8 RKB swings 
• 6 wallballs
• 4 lemon squeezes

– Rest 2 minutes

Performance

E6M x 6-8 sets

Station 1:

– 1000m row or 2000m bike

Station 2:

– 4 min AMRAP

• 8 RKB swings (53/35)
• 6 wallballs (20/14)
• 4 lemon squeezes

– Rest 2 minutes

*Keep rows/bikes the same pace

Fitness & Performance

A) E3M x 6 sets…

– 5 bench press

*First set building, next 5 at 72.5-82.5% & 1-2 RIR

After odd sets:

– 8-12 tall kneeling banded lat pull-down

After even sets:

– 8-12/side DB rear delt rows

*~5% heavier than last week

Fitness

B) E5M x 3-5 sets:
– 400m run

– 12 alt. hang DB snatch

– 24 single unders

Performance

B) E5M x 3-5 sets:
– 400m run

– 16 alt. hang DB snatch (53/35)

– 32 double unders

Fitness

A) E2M x 8 sets

Odd sets:

– 16 alternating weighted box step-ups

Even sets:
– 8-12/side half kneeling landmine presses

– 10-20 sec top of ring row hold

B) E3M x 4-8 sets:

– 12/9 cal row

– 5 DB hang power cleans

– 7 push-ups

– 9 air squats

*Scale with reps of 12/9 or 10/7 then 4-6-8.

Performance

A) E2M x 8 sets

Sets 1 & 2: 3 pause clean deadlift + high hang clean

Sets 3 & 4: 2 pause clean deadlift + hang clean 

Sets 5-8: 1 pause clean deadlift + low hang clean

*Receive in a full squat if able

*Pauses happen at low hang, hang, high hang

B) E3M x 4-8 sets:

– 15/12 cal row

– 5 hang power cleans (115/75, 95/65, 75/55)

– 7 push-ups

– 9 air squats

RX+ perform with reps of 15/12-6-9-12

Fitness

“Little Lou”

44 rounds for time with a partner:

– 4 wallballs 

– 4 pull-ups/ring rows

– 4 up/downs

– 4 DB snatches

*Partition reps as needed

Performance

“The Lou”

44 rounds for time with a partner:

– 4 wallballs (20/14)

– 4 pull-ups

– 4 burpees

– 4 DB snatches (50/35)

*Partition reps as needed

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

Performance

A) E3M x 6 sets

Set 1: 5 back squats (building set)

Sets 2-6: 5 back squats (working sets @ 72.5-82.5% & 1-2 RIR)

*~5% heavier than last week

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 10/side banded TKEs w/ pauses

– 10-15 skull crushers (DBs/KBs/EZ bar)

– 10 BB bent over rows

– 

OR

Conditioning Option

E5M x 4 sets

– 400m run

– 16 air squats

– 16 SA DB hang clean + push press (4/4/4/4 @ 50/35)