Author: Ryan Savard

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

Fitness & Performance
A) E2.5M x 4 sets:
– 12-16 DB/KB Romanian deadlifts (moderate)
– 2 RIR close grip push ups

B) E5M x 3-4 sets:
– 400m run
– 8 strict pull-ups
– 12 RKB swings (heavy)
– 24 double unders

HomeWOD
A) E2.5M x 4 sets:
– 12-16 DB/KB Romanian deadlifts (moderate)
– 2 RIR close grip push ups

B) E5M x 3-4 sets:
– 400m run or 2 minutes of cardio
– 8/side bent over row
– 12 RKB or bag swings
– 24 double unders or lateral hops

Fitness & Performance

A) 3 sets:

– 5-5-5 row

– 5 jumping squats

– 5 yoga push-ups

– 10 band pull aparts

 

B) EMOM x 5-6 sets:

1: 15/12, 12/9 or 10/7 cal row

2: 4-6 toes to bar + 4-6 burpees (sub NPU burpees)

3: 6/side single arm DB thrusters (50/35, 35/25)

4: 6-12 box jump overs (sub step-overs

5: rest

 

HomeWOD 

EMOM x 5-6 sets:

1: 40 seconds of cardio

2: 6 lemon squeezes + 4-6 burpees (sub NPU burpees)

3: 6/side single arm DB thrusters (50/35, 35/25)

4: 6-12 box jump overs (sub step-overs

5: rest

10 rounds for time:
– 10 thrusters

– 10 sit-ups 

– 10 Romanian deadlifts

– 30 double unders