Fitness
E8M x 4-6 sets:
– 400m row
– 10-15 wallballs
– 10 dips
– 200m row
– 15 RKB swings
– 20 single unders
Performance
E8M x 4-6 sets:
– 500m row
– 20 wallballs (20/14)
– 10 ring dips
– 250m row
– 20 RKB swings (53/35)
– 30 double unders
WOD
Fitness
A) E3M x 5 sets:
– 5 BB front squats
– 10 tall kneeling DB overhead press
– 15/side single arm ring row w/ reach
B) E3M x 4-8 sets:
– 12/9 cal row
– 6 DB thrusters
– 4 burpees
Performance
A) E3M x 5 sets:
– 5 front squats @ 2 RIR
*Heavier than last week
B) E3M x 4-8 sets:
– 15/12 cal row
– 7 thrusters (95/65)
– 5 burpees over the barbell
RX+ use 115/75
Fitness & Performance
A) E4M x 4 sets:
– 8-12/side DB bench press @ 3111 tempo
– 4-8 strict/weighted or 2-4 negative pull-ups
– 8-12 medball hamstring curls
*Negative pull-ups can be scaled to using a BB on rack with feet on floor.
Fitness
B) 5 rounds for time:
– 12 alt DB hang power snatch (50/35)
– 8 hanging knee raises
– 24 single unders
– 200m run
R60S
Performance
B) 5 rounds for time:
– 12 alt DB hang power snatch
– 8 toes to bar
– 32 double unders
– 200m run
R60S
Fitness
A) E3M x 5 sets:
– 5 deadlifts (building)
– 5-10 dips (bench/ring/dip bar)
– 10 tall kneeling banded lat pull-downs
*Deadlifts should be a little heavier than last week.
Performance
A) E3M x 5 sets:
– 5 deadlifts @ 2-3 RIR
*Heavier than last week (3/27)
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 1 lap reverse sled drag (heavy)
– 10/side SA DB bench press
– 10/side banded/cable half kneeling high rows
– 5/side banded twist w/ pallof press
OR
Conditioning Option
E5M x 3-5 sets:
– 400m run, 500m row, 1000m bike or 500m ski
– 20 RKB swings
– 10 box step-ups
Fitness
E8M x 3-5 sets:
– 400m run
– 10-15 push-ups
– 10 double KB deadlifts
– 200m run
– 10 lemon squeezes
– 20 single unders or lateral hops
*Sub 800 & 400m bike
Performance
E8M x 3-5 sets:
– 400m run
– 20/15 push-ups
– 15 double KB deadlifts
– 200m run
– 10 lemon squeezes
– 30 double unders
*Sub 1000 & 500m bike
Fitness
A) E2M x 8 sets
Odd sets:
– 8/side staggered stance DB Romanian deadlifts
*Show control on descent
Even sets:
– 8-12 BB strict press (from floor)
– 16 alternating KB gorilla rows
B) E2M x 8-12 sets
Odd sets: 12/9 cal row + 10 alternating SA DB hang power clean + push press
Even sets: 12/9 cal row + 8 hanging knee raises
Performance
A) E2M x 8 sets
– 1 clean + 1 split jerk
*Cleans can be done in either a power or squat version
B) E2M x 8-12 sets
Odd sets: 15/12 cal row + 10 alternating SA DB hang power clean + push press
Even sets: 15/12 cal row + 5-10 toes to bar
A) E3M x 5 sets:
– 5 BB front squats
– 10 tall kneeling DB overhead press
– 15/side single arm ring row w/ reach
B) E2M x 8-12 sets:
– 9 wallballs
– 6-9 pull-ups
– 6 box step ups
– 3 up/down DB devil presses
Performance
A) E3M x 5 sets:
– 5 front squats @ 2-3 RIR
*Find a weight you can build on for the next few weeks
B) E2M x 8-12 sets:
– 12 wallballs (20/14)
– 6 strict pull-ups or 6-9 kipping
– 6 box jump overs (24/20”)
– 3 DB devil presses (35/20s)
Fitness
A) E3M x 6 sets:
– 3 BB bench press
After odd sets…
– 3-5 negative pull-ups (2-4 sec descent)
After even sets…
– 10/side shoulder external rotations
*Sub BB bench with DBs at 53X1 tempo x 5 reps
Performance
A) E3M x 6 sets:
– 2-3 bench press @ 1-2 RIR
After odd sets…
– 3-5 strict pull-ups (weighted if able)
After even sets…
– 10/side shoulder external rotations
*Should be around 80-85+% and heavier than last week
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 1 length hand over hand sled pull
– 10 heel elevated goblet squats w/ pause
– 10/s single arm DB press
– 10 supine YWYs (thumbs up, forehead down)
OR
Conditioning Option
E10M x 3 sets:
– 500m row
– 400m run
– 1000m bike
*Complete in any order to make sure bikes are open
*Sub 500m ski
Scale to 400/300/800m or less if needed