Fitness
E6M x 5-7 sets:
– 400m row
– 10 DBthrusters
– 20 single unders
– 10 strict pull-ups
– 20 single unders
Performance
E6M x 5-7 sets:
– 500/400m row
– 10 thrusters (95/65, 75/55)
– 20 double unders
– 10 pull-ups
– 20 double unders
WOD
Fitness
A) E3M x 4 sets:
– 6-8 strict press
– 8/side bent over DB/KB row
– 8 spinated medball hamstring curls
Performance
A) E3M x 4 sets:
– 6-8 strict press
– 8/side bent over DB/KB row
Fitness & Performance
B) E90S x 10-15 sets:
– 6 alternating DB snatch (50/35)
– 5 push-ups
– 4 goblet squats
– 3 DB facing burpees
*Scale by decreasing rep numbers.
*RX+ complete with HSPUs.
Fitness
A) EMOM x 12 minutes (6 each):
Station 1: 12 alternating DB bench press
Station 2: 12 alternating goblet hold lateral lunges
B) E3M x 4-7 sets:
– 10/8 cal row
– 9 RKB swings
– 8 DB push presss
Performance
A) EMOM x 12 sets
– 1 power snatch
*Try to start at last week’s heaviest cluster weight and build if able.
B) E3M x 4-7 sets:
– 12/9 cal row or 10/8 cal bike/ski
– 10 RKB swings (70/44, 53/35)
– 8 shoulder to overhead (115/75, 95/65, 75/55)
RX+ complete with 15/12-12/9 rep scheme.
Fitness
A) E2M x 8 sets:
– 8 DB sumo deadlift high pull
After odd sets:
– 10 DB reverse lunges
After even sets:
– 10 ring rows
B) B) 3 rounds for time:
– 400m run (scale to 300m)
– 15-12-9 DB hang power cleans
– 9-12-15 overhead weighted sit-ups (w/plate)
Performance
A) E2M x 8 sets:
– 2 hang power cleans
*Start moderate then build to a heavy but crisp triple.
B) 3 rounds for time:
– 400m run
– 15-12-9 power cleans (115/75, 95/65)
– 9-12-15 toes to bar
Fitness
E5M x 3-4 sets each (alternating):
Station 1:
– 400m row
– 16 alternating DB snatch
– 32 single unders
Station 2:
– 400m run
– 8 up/downs
– 16 alternating prisoner reverse lunges
Performance
E5M x 3-4 sets each (alternating):
Station 1:
– 500/400m row
– 16 alternating DB snatch (50/35)
– 32 double unders
Station 2:
– 400m run
– 8 burpee pull-ups
– 16 alternating goblet hold reverse lunges
Fitness & Performance
A) E3M x 5 sets:
– 1 deadlifts @ 3011 tempo + 5 regular deadlifts @ 70-75%
– 8-12 tough push-ups (weighted and/or deficit, BW, elevated)
B) Strength option:
– 8/side KB front foot elevated split squat (knee over toes)
– 8-12 strict ring or supinated pull-ups
– 8-12 weighted knee raises
– 12 DB tricep rollback extensions
OR
Conditioning Option
B) E2M x 8-10 sets:
– 20/15 cal row or 15/12 cal bike
*Scale to 15/12 if needed
Fitness
A) E3M x 5 sets:
– 5 1&¼ BB or double KB front squats
– 8-10 incline DB press
B) 3 rounds for time:
– 500m row
– 10 double DB hang squat cleans
– 10 dips
Performance
A) E3M x 5 sets
– 5 1&¼ front squats @ 60%
B) 3 rounds for time:
– 500m row
– 10 hang squat cleans (95/65)
– 10 ring dips
RX+ use 115/75 w/ 15 ring dips
Fitness
E6M x 5-7 sets:
– 400 or 300m run
– 12 double KB deadlifts
– 24 single unders
– 12 DB push press
– 24 single unders
Performance
E6M x 5-7 sets:
– 400m run
– 12 double KB deadlifts (53/35)
– 24 double unders
– 12 push press (95/65, 75/55)
– 24 double unders
RX+ use 70/44 & 115/75