Open Gym 10-12pm or Rest Day
WOD
Fitness
E2MOM x 3-4 sets (in teams of 2-4)
1: 200m run (scale with hill run)
2: 12 DB deadlifts + 10 DB hang power cleans + 8 DB push press
3: 30 single unders + 12 wallballs + 4-6 up/down to box step over
4: 200m row
5: 5 up/down DB devil press + 10 prisoner reverse lunges + 10-15 sit-ups
6: rest
Performance
E2MOM x 3-4 sets (in teams of 2-4)
1: 200m run
2: 12 deadlifts + 9 hang power cleans + 6 shoulder to overhead (95/65)
3: 30 double unders + 15 wallballs (20/14) + 5 burpee box jump overs (24/20”)
4: 250/200m row
5: 5 DB devil press (35/25s) + 10 DB reverse lunges + 15 sit-ups
6: rest
RX+: 115/75 BB
Fitness
A) E2M x 8 sets (4 each, alternating)
Odd sets:
– 8-12/side half kneeling landmine press
– 4-8 strict hanging leg or knee raise
Even sets:
– 12-16 alt. landmine lateral squats
– 12-16 L-seated banded row
Performance
A) E2M x 8 sets
Sets 1-4: 1 hang power snatch + 1 power snatch
Sets 5-8: 1 power snatch
*PS reps are not touch and go
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 8/side tall box step ups (weight if able – limit push-off)
– 12-16 DB rollback tricep extensions
– 8-12 slide hamstring curls
– 12-16 standing BB/EZBB/DB curls
OR
Conditioning Option
For time:
– 800-600-400-200m run
– 24-16-12-6
- OH/hug plate lunges (45/35, 35/25, 25/15)
- Ring rows
Fitness
A) E4M x 4 sets:
– 6-8 bench press
– 8-12/side SA half kneeling banded lat pull/downs
– 8-12 bent over reverse flys
B) 15 min AMRAP:
– 12/9 cal row
– 10 RKB swings
– 8 dips
– 6 burpees over the rower
RX+ use 70/44
Performance
A) E4M x 4 sets:
– 1 RIR bench press @ 80%
– 8-12/side SA half kneeling banded lat pull/downs
– 8-12 bent over reverse flys
B) 15 min AMRAP:
– 15/12 cal row
– 12 RKB swings (53/35)
– 9 ring dips
– 6 burpees over the rower
RX+ use 70/44
Fitness
A) E3M x 6 sets
– 10-8-6-4-4-2 deadlifts
After even sets:
– 8-12 DB floor press
After odd sets:
– 8-12 tall kneeling banded lat pull-downs
*Heavier than 5/9
B) 5 rounds for time
– 200m row
– 12 SA DB hang power cleans
– 12 push-ups (elevate if needed)
– 24 single unders
R60S
Performance
A) E3M x 6 sets
Deadlift
Set 1: 7 @ 65%
Set 2: 5 @ 75%
Sets 3-6: 1-3 @ 80-90%
*Heavier than 5/9
B) 5 rounds for time
– 250/200m row
– 12 SA DB hang power cleans (3/3/3/3 @ 50/35)
– 15/12 push-ups
– 30 double unders
R60S
Fitness
A) E2M x 6 sets:
– 5-5-4-2-2-2 BB push press
After odd sets:
– 10-20 seated banded hamstring curls
After even sets:
– 10/side bent over DB/KB row
B) E90S x 10-15 sets
– 5 DB push press (115/75, 95/65, 75/55)
– 3 DB box step overs
– 4 hanging knee raise
– 2 burpees to target
Performance
A) E2M x 6 sets:
– 5-4-3-2-2-2 push jerks
*Heavier than 5/6
B) E90S x 10-15 sets
– 5 push jerks (115/75, 95/65, 75/55)
– 3 box jump overs (24/20”)
– 4 toes to bar
– 2 burpees to target
RX+ perform reps of 6-4-5-3
Fitness
E15M x 3 sets:
– 800m row
– 800m run (scale to 600m)
– 30 wallballs
– 15 strict pull-ups
Performance
E15M x 3 sets:
– 1000m row
– 800m run
– 40 wallballs (20/14)
– 20 pull-ups
RX+ perform CTB pull-ups
Fitness
A) E2M x 8 sets (4 each, alternating)
Odd sets:
– 12-16 alternating front foot elevated reverse lunge
*Knees over toes focus
Even sets:
– 8-12 DB floor press
– 8-12 bent over BB rows
Performance
A) E2M x 8 sets
Sets 1-3: 2-3 front squats @ 75-85%
Sets 4-6: 1-2 @ 85-90%
Sets 7-8: 1 @ 92.5+%
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 8/side B-stance single leg BB/DB Romanian deadlifts
– 8-12 DB lat pull-overs
– 1 lap reverse heavy sled drag
– 10-20 banded tricep push-downs
OR
Conditioning Option
6 rounds for time:
– 250m row/200m run/500m AB/200m ski
– 8 double DB hang power clean + push press
– 8 DB front squats
– 16 mountain climbers