WOD

Fitness

A) E3M x 3 sets:

– 8-12/side half kneeling DB presses

– 8-12 supinated strict pull-ups

– 12-16 alternating weighted step ups

B) E4MOM x 4-5 sets:

– 12/9 cal row

– 10 DB thrusters 

– 8/6 cal row

– 6 burpees

 

Performance

A) E3M x 3 sets:

– 3.3.3 hang power snatch cluster

*Stay light to moderate with a focus on technique over weight. 

B) E4MOM x 4-5 sets:

– 14/12 cal row

– 12 DB thrusters (35/25s)

– 10/9 cal row

– 8 pull-ups

 

HomeWOD

E4MOM x 4-5 sets:

– shuttle run 40 sec 

– 12  thrusters

– shuttle run 40 sec

– 12 bent over rows

*Shuttle runs should be out and back. 

 

Fitness

A) E4M x 3 sets:

– 8-12 DB bench press

– 10/side KB bent over row

– 10 alternating deadbug

 

B) 10 min AMRAP:

– 40 single unders

– 2 alternating DB snatch

– 2 box jump overs 

– 2 push-ups

*Add on 2 reps to each movement every round.

 

Performance 

A) E4M x 3 sets:

– 2 RIR bench press @ 55-60%

– 10/side DB/KB bent over row

– 10 alternating deadbug

 

B) 10 min AMRAP:

– 30 double unders

– 2 alternating DB snatch (50/35)

– 2 box jump overs (24/20”)

– 2 push-ups

*Add on 2 reps to each movement every round.

 

HomeWOD

12 min AMRAP:

– 30 double unders, or 30 lateral hops

– 2 alternating DB snatch 

– 2 burpee broad jump

– 2 push-ups

*Add on 2 reps to each movement every round.

Fitness

A) E4M x 3 sets:

– 16 heavy goblet squats

– 8/side half kneeling banded pallof presses

– 8/side single arm ring row

B) For time:

– 800m run

– 30 DB walking lunges

– 21 overhead weighted sit-ups

– 600m run

– 20 DB walking lunges 

– 15 overhead weighted sit-ups

– 400m run

– 10 DB walking lunges

– 9 overhead weighted sit-ups

*scale runs to 600, 400, 200 if needed.

 

Performance

A) E4M x 3 sets:

– 10 backsquats

– 8/side half kneeling banded pallof presses

*stay lighter at 50-55% for back squats

B) For time:

– 800m run

– 30 DB walking lunges (35/25)

– 21 toes to bar

– 600m run

– 20 DB walking lunges 

– 15 toes to bar

– 400m run

– 10 DB walking lunges

– 9 toes to bar

 

HomeWOD

For time:

– 800m run

– 30 DB walking lunges

– 21 overhead weighted sit-ups

– 600m run

– 20 DB walking lunges 

– 15 overhead weighted sit-ups

– 400m run

– 10 DB walking lunges

– 9 overhead weighted sit-ups

Fitness

A) E2M x 3 sets each (alternating for 6 sets total)

1: 8/side single leg KB Romanian deadlift +

8 hanging knee raises or strict knee to elbow

2: 8/side DB strict press @ 3111 tempo +

20 sec / side side plank

B) E3MOM x 4-6 sets:

– 200m row

– 10 DB deadlifts

– 8 DB hang power cleans

– 6 DB push press

 

Performance

A) E2M x 6 sets
– 1.1.1 power clean + push jerk cluster

*Stay lighter. Work on form and positioning.

B) E3MOM x 4-6 sets:

– 250/200m row

– 9 deadlifts

– 6 hang power cleans

– 3 shoulder to overhead

*Pick a weight you can at least keep each movement UB. Work on crisp BB cycling and steady rows.

 

HomeWOD

E3MOM x 4-7 sets:

– 200m run (40-60 sec of cardio)

– 10 deadlifts

– 8 hang power cleans

– 6 push press

*Ideally this workout would be done with a heavy bag or double set of dumbbells. Get creative if you don’t have either.  

 

“Murph”

For time:

– 1 mile run

– 100 pull-ups

– 200 push-ups

– 300 air squats

– 1 mile run

*Partition pull-ups, push-ups, and air squats as needed.

*If you have a weight vest, wear it.

Fitness & Performance

A) E3MOM x 4-6 sets

– 12/9 cal row

– 12 DB push press

– 12 DB walking lunges

 

B) 3 sets:

– 10-20 DB curls

– 10-20 banded push-downs 

– 10-20 hollow rocks

 

HomeWOD

A) E3MOM x 4-6 sets

– shuttle run (yo yos, suicide run)

– 12 push press

– 12 walking lunges

 

B) 3 sets:

– 10-20 curls

– 10-20 close grip push ups

– 20-30 Russian twists

Fitness & Performance

A) E4M x 3 sets:

– 8-12/side single arm DB bench press

– 8-12 L seated band rows with pause

 

B) For time:

– 400m run

– 30 double DB/KB deadlifts

– 40 sit-ups

– 50 air squats

– 400m run

– 50 air squats

– 40 sit-ups

– 30 double DB/KB deadlifts

– 400m run

 

HomeWOD

A) E4M x 3 sets:

– 8-12/side single arm DB/KB floor press

– 8-12/side bent over rows

 

B) For time:

– 400m run

– 30 double DB/KB/bag deadlifts

– 40 sit-ups

– 50 air squats

– 400m run

– 50 air squats

– 40 sit-ups

– 30 double DB/KB/bag deadlifts

– 400m run

Fitness & Performance

A) E4M x 3 sets:

– 8/side DB weighted step-ups

– 10-12/side bent over KB row

 

B) 4 min running clock:

– row 500/400m

– in remaining time AMRAP:

• 5/side single arm DB hang clean & jerk
• 5 burpees over rower

R2M, repeat for a total of 4 sets

 

HomeWOD

A) E4M x 3 sets:

– 8/side DB weighted step-ups

– 10-12/side bent over KB row

 

B) 4 min running clock:

– 400m run

– in remaining time AMRAP:

• 5/side single arm DB hang clean & push press
• 5 burpees 

R2M, repeat for a total of 4 sets