Fitness
E5M x 5-8 sets:
– 400m run
– 8 double KB deadlifts
– 6-10 dips
– 6-10 lemon squeezes or sit-ups
Performance
E5M x 5-8 sets:
– 400m run
– 8 deadlifts
– 6-10 ring dips
– 6-10 lemon squeezes
*DL: 225/155, 185/125, 155/105, 135/95, 115/75
WOD
Fitness
A) E2M x 6 sets (3 each)
Station 1:
– 8/side front foot elevated split squats
*Heavier than last week.
Station 2:
– 8-12 DB bench press
– 12 Russian medball twists
B) E2M x 6-10 sets:
– 12/9 cal row
– 6 DB hang squat cleans
Performance
A) E2M x 6 sets
– 1 1&¼ front squat + 1 front squats @ 75-80%
*Tempo on first squat is 3 sec down with 1 sec pause at ¼.
*Heavier than 3/19.
B) E2M x 6-10 sets:
– 15/12 cal row
– 5 TnG squat cleans
*Pick weight to keep challenging but UB.
*RX+ perform 20/15 cal row.
Fitness
A) E3M x 5 sets:
– 3-5 strict press
– 8/side bent over DB/KB row
– 12 banded good mornings
B) EMOM x10-20 sets:
– 3 DB push press
– 4 box step ups
– 5 hanging knee raises
Performance
A) E3M x 5 sets:
– 3-5 strict press
– 8/side bent over DB/KB row
*Press should be heavier than 3/19.
B) EMOM x10-20 sets:
– 3 shoulder to overhead
– 3 box jump overs (24/20”)
– 3 toes to bar
*Pick a weight that is challenging for S2O
*RX+ perform 3-4-5 reps
Fitness (7:45am)
For time:
– 400m run
– 40 RKB swings
– 400m run
– 30 goblet hold reverse lunges
– 400m run
– 20 pull-ups
– 400m run
– 10 burpees
Performance (7:45am)
For time:
– 400m run
– 60 RKB swings (53/35)
– 400m run
– 45 goblet hold reverse lunges
– 400m run
– 30 pull-ups
– 400m run
– 15 burpees
Open Workout 21.3 & 21.4 (9am)
For time w/ 7 minute cut-off:
– 15 front squats
– 30 toes-to-bars
– 15 thrusters
Then, rest 1 minute before continuing with:
– 15 front squats
– 30 chest-to-bar pull-ups
– 15 thrusters
Then, rest 1 minute before continuing with:
– 15 front squats
– 30 bar muscle-ups
– 15 thrusters
+
7 min to find heavy single:
– 1 deadlift
– 1 clean
– 1 hang clean
– 1 jerk
Fitness & Performance
A) E2.5M x 6 sets
– 8-6-4-8-6-4 bench press
*The second time through should be heavier than the first.
B) Strength Option
3-4 sets for quality:
– 8-12 double KB/DB chest supported incline row w/ pause
– 8-12 strict supinated pull-ups
– 8/side KB/DB single leg RDLs
– 16 alternating banded psoas march from plank position
OR
C) Conditioning Option
8-16 sets:
– 30 sec work at 80-90% row, bike, ski
– 30 sec rest
Fitness & Performance
A) E2.5M x 6 sets
– 7-5-3-7-5-3 back squats
*The second time through should be heavier than the first.
*Fitness can sub box squats if needed.
B) E5M x 3-4 sets:
– 500m row
– 20 DB/KB reverse lunges
– 10 OH weighted sit-ups (25/15)
*Keep pace on row the same or faster each set.
Fitness
A) E2.5M x 5 sets
– 8 double KB deadlifts
– 7 seated DB Arnold press
– 6 ring rows
B) EMOM x 15-20 sets:
– 20 single unders or lateral hops
– 2 DB hang power clean + push press
– 3 up downs
Performance
A) E2.5M x 5 sets:
– 4 TnG power clean + push jerk
*build to a heavy but fluid set
B) EMOM x 15-20 sets:
– 20 double unders
– 1 power clean and jerk
– 3 bar facing burpees
*Pick a weight that is tough but sustainable.
Fitness
E5M x 5-8 sets:
– 400m run
– 12 alternating DB snatches
– 10/8 push-ups
– 6 hanging knee raises
Performance
E5M x 5-8 sets:
– 400m run
– 12 alternating DB snatches (50/35)
– 12/9 push-ups
– 6 toes to bar