WOD

Fitness

A) E2.5M x 6 sets

– 3-6 bench press

After odd sets: 

– 8 DB lat pull-over

After even sets:

– 8/side DB external rotations

Performance

A) E2.5M x 6 sets

– bench press

*Set 1: 5 @ 70%.

*Set 2: 3 @ 80% 

*Sets 3-6: 1-3  @ 82.5%-92.5%

After odd sets: 

– 8 DB lat pull-over

After even sets:

– 8/side DB external rotations

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 8-12/side split squat (harder: RFE, easier: regular split squat)

– 12-16 overhead double banded tricep extension (red/red, red/green, green/green)

– 8-12 DB weighted hanging knee raises

– 12-16 BB drag curls

OR 

Conditioning Option

5 sets:

– 500m row / 1000m bike / 400m ski

R2M

*Goal is to stay +/- 5 seconds from initial set at 80-90% pacing.

Fitness

2 sets total:

8 min AMRAP

– 250/200m row

– 10 RKB swings

– 6 up/downs

+

R4M

+

8 min AMRAP

– 200m run

– 10 air squats 

– 6 hanging knee raises

+

R4M

Performance

2 sets total:

8 min AMRAP

– 250/200m row

– 6 hang power cleans (115/75, 95/65)

– 6 burpees over barbell

+

R4M

+

8 min AMRAP

– 200m run

– 12 air squats 

– 6 toes to bar

+

R4M

Fitness

A) E3M x 5 sets:

– 5 BB/dKB front squats w/ 32X1 tempo

– 8-12 DB tall kneeling press 

– 8-12 ring rows

Performance

A) E3M x 5 sets

– 5 front squats w/ 32X1 tempo @50-60%

Fitness & Performance

B) E3M x 4-7 sets:

– 12/9 cal row

– 9 DB/KB thrusters (35/25s)

– 6 pull-ups

RX+ complete 15/12 cal row and/or with CTB pull-ups.

Fitness & Performance

A) E3M x 4 sets:

– 8-12 BB Romanian deadlifts @ 50-65%

– 8-12 DB floor press w/ pause

– 8-12/side bent over KB row

B) 3 rounds for time:

– 600-400-200m run

– 30-20-10 alt DB hang power clean (50/35 switch every 5 reps)

– 30-20-10 push-ups

*Fitness scale with 400-300-200m runs and/or elevated push-ups

C) 2-3 sets:
– 10 hollow rocks

– 20 sec/side side plank

– 30 mountain climbers

Rest as needed

Fitness

A) E2.5M x 6 sets

– 3-6 bench press

After odd sets: 

– 8 double KB bent over row

After even sets:

– 8 tall kneeling banded lat pull-down

B) EMOM x 10-20 sets:

– 3 hanging knee raises

– 4 push-ups

– 5 wallballs

*Scale up to reps of 5-5-5 or try Performance.

Performance

A) E2.5M x 6 sets

– 3-6 bench press

*Set 1: 5 @ 65%.

*Set 2: 3 @ 75% 

*Sets 3-6: 1-3  @ 80%-90%

After odd sets: 

– 8 double KB bent over row

After even sets:

– 8 tall kneeling banded lat pull-down

B) EMOM x 10-20 sets:

– 3 toes to bar

– 5 push-ups

– 7 wallballs (20/14)

Fitness

A) E2M x 8 sets (4 each)

Odd: 8-12 /side half kneeling landmine presses

Even: 8-12 DB Romanian deadlifts + 8-12 tall kneeling band pull-downs

B) 5 rounds for time:

– 250/200m row

– 8 shoulder to overhead (115/75, 95/65, 75/55)

– 30 double unders

Performance

A) E2M x 8 sets

Sets 1-2: 3 split jerks

Sets 3-4: 2 split jerks

Sets 4-8: 1 split jerk

*If you feel good, go for today’s heavy 1RM.

B) 5 rounds for time:

– 250/200m row

– 8 shoulder to overhead (115/75, 95/65, 75/55)

– 30 double unders

RX+ use 135/95

Fitness

A) E2M x 10 sets

– 3 box squats w/ pause

After odd sets: 

– 8-10 DB floor press

After even sets: 

– 8-10 ring row

Performance

A) E2M x 10 sets:

– back squat

*Set 1: 5 @ 60%.

*Set 2: 4 @ 70% 

*Sets 3: 3 @ 75%

*Sets 4 @: 2 @ 80%

*Sets 5-10: 1-2 @ 85-90%

Fitness & Performance

B) Strength Option

3-4 sets:

– 16-20 alt. DB weighted lunges

– 10-20 DB tricep rollback extensions

– 10-20 BB drag curls

– 10 banded 90/90s w/ PVC

OR 

Conditioning Option

10-15 rounds:

– 30 sec at 90% row, bike, or ski

– 30 sec rest (easy spin on bike)

*Pick another modality than last week, do more sets, and/or increase intensity.

Fitness & Performance

A) E3M x 4 set:

– 8-12 BB Romanian deadlifts @ 50-60%

– 8-12 DB seated overhead press

– 8-12/side bent over KB row

Fitness

B) For time:

– 1000m row

– 60 RKB swings (53/35)

– 30 burpees over the rower

Performance

B) For time:

– 1000m row

– 60 RKB swings (53/35)

– 30 burpees over the rower

RX+ use 70/44

Fitness & Performance

C) 2-3 sets:
– 10 hollow rocks

– 20 sec/side side plank

– 30 mountain climbers

Rest as needed