WOD

Fitness

A) E2M x 8 sets

Odd:

– 16 alternating low handle landmine lateral squats

– 8-12 tough push-ups (elevated, deficit, weighted)

Even:

– 10/s half kneeling banded SA lat pull-down 

– 10 supine medball hamstring curls

Performance

A) E2M x 8 sets

Sets 1-4: 1 power clean + 1 pause split jerk + 1 split jerk (no pauses)

Sets 5-8: 1 power clean + 1 split jerk

*Pauses happen on the dip and catch of the jerk.

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 8-12 dips (box, banded, weighted)

– 10/s SA DB bent over rows

– 8/s spit squats (floor or rear foot elevated)

– 10 DB/plate lateral delt raises

OR 

Conditioning Option

5 rounds for time:

– 250/200m row or ski / 500/400m bike / 200m run

– 20 RKB swings

– 15 air squats

– 10 ring or inverted BB rows

Fitness

2 min of work / 1 min of rest x 3 sets:

Station 1

– 16/12 cal row

– AMRAP wallballs in remaining time

R60S

+

Station 2

– 200m run

– AMRAP alternating SA DB devil press in remaining time

R60S

+  

Station 3

– 20/16 cal row

– AMRAP medball box step overs (20”) in remaining time

R60S

+

Station 4

– 200m run

– AMRAP 3 burpees + 3 strict pull-ups in remaining time

R60S

+

Station 5

Rest 3 min

*Goal is to reach same number of reps every set

Performance

2 min of work / 1 min of rest x 3 sets:

Station 1

– 20/16 cal row

– AMRAP wallballs (20/14) in remaining time

R60S

+

Station 2

– 200m run

– AMRAP alternating SA DB devil press (35/20) in remaining time

R60S

+  

Station 3

– 20/16 cal row

– AMRAP medball box step overs (20”) in remaining time

R60S

+

Station 4

– 200m run

– AMRAP burpee pull-ups in remaining time

R60S

+

Station 5

Rest 3 min

*Goal is to reach same number of reps every set

Fitness

A) E2M x 8 sets

Odd: 

– 20 alternating top down DB incline presses

– 8 chest supported Cuban presses

Even: 

– 8/s front foot elevated split squats

– 10 bent over BB rows

B) E60S x 12-20 sets:

– 6 SA DB hang power snatch

– 4 goblet squats

– 4-6 push-ups (elevate if needed)

Performance

A) E2M x 8 sets

Sets 1-4: 1 hang power snatch + 1 power snatch

Sets 5-8: 1 power snatch

B) E60S x 12-20 sets:

– 3 touch and go power snatch

– 3 overhead squats (sub front/back squats)

– 6/4 push-ups

Fitness & Performance

A) E4M x 4 sets:

– 8-12 DB bench press @ 3111 tempo

– 4-8 strict (BW or weighted) OR 2-4 negative pull-ups

– 8/s shoulder external rotations

Fitness

B) 3 rounds for time:

– 400m run

– 20-16-12 reps of

• SA DB hang power clean + push press 
• Hanging knee raise

Performance

B) 3 rounds for time:

– 400m run

– 20-16-12 reps of

• SA DB hang power clean + push press (50/35)
• Toes to bar

Fitness

A) E3M x 5 sets:

– 6 deadlifts

– 10/s half kneeling SA DB press

– 8-12 ring rows

Performance

A) E3M x 5 sets:

– 6 deadlifts @ 70-76% or 3 RIR

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 lap reverse sled drag

– 5/s clamshell plank w/ 5 sec hold

– 10-15 SA banded tricep push-downs

– 10/s DB bent over row

OR

Conditioning Option

5 rounds for time:
– 500m row or ski / 1000m bike

– 15-12-9-6-3 

• DB thrusters (35/20s)
• DB weighted sit-ups (single DB)

Fitness

A) E2M x 8 sets

Odd:

– 16 alternating low handle landmine lateral squats

– 8-12 tough push-ups (elevated, deficit, weighted)

Even:

– 10/s half kneeling banded SA lat pull-down 

– 10 supine medball hamstring curls

B) 5 rounds for time:

– 9 DB push press

– 12 box step overs

– 12 RKB swings 

– 6 burpees

– 200m run 

R60S

Performance

A) E2M x 8 sets

Sets 1-4: 1 power clean + 2 pause split jerk

Sets 5-8: 1 power clean + 1 pause split jerk + 1 split jerk (no pauses)

*Pauses happen on the dip and catch of the jerk.

B) 5 rounds for time:

– 8 shoulder to overhead

– 12 box jump overs (24/20”)

– 16 RKB swings (53/35)

– 8 burpees over the barbell

– 200m run 

R60S

S2O weight – 155/105, 135/95, 115/75, 95/65

RX+ use 70/44 KB

Fitness

E10M x 3-5 sets

– 400m row

– 20 box step-ups

– 10 strict pull-ups

– 400m run or 800m bike

– 16 SA DB hang power clean (8/s)

– 10 dips

– 30 single unders

Performance

E10M x 3-5 sets

– 500m row

– 20 medball box step ups (20/14 to 20”)

– 15 kipping or 10 strict pull-ups

– 400m run or 1000m bike

– 20 SA DB hang power clean (10/s @ 50/35)

– 10 ring dips

– 40 double unders 

Fitness

A) E2M x 8 sets

Odd: 

– 20 alternating top down DB incline presses

– 8 chest supported Cuban presses

Even: 

– 8/s front foot elevated split squats

– 10 bent over BB rows

B) E5M x 3-5 sets:

– 400m row

– 8 double DB hang power snatch

– 16 air squats

– 12 push-ups (elevated if needed)

Performance

A) E2M x 8 sets

Sets 1-4: 1 snatch pull + 1 hang power snatch + 1 power snatch

Sets 5-8: 1 hang power snatch + 1 power snatch

B) E5M x 3-5 sets:

– 500/400m row

– 8 touch and go power snatch (95/65, 75/55)

– 24 air squats

– 16/12 push-ups