WOD

Fitness

A) E2M x 8 sets

Odd sets:

– 16 alternating weighted box step-ups

Even sets:
– 8-12/side half kneeling landmine presses

– 10-20 sec top of ring row hold

Performance

A) E2M x 8 sets

Sets 1 & 2: 3 position clean (high hang, hang, floor)

Sets 3 & 4: 2 position clean (hang, floor)

Sets 5-8: 1 clean

*Receive in a full squat if able

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 lap reverse sled drag

– 10-20 OH BB/DB tricep extension

– 20-30 sec accumulated L-sit (sub w. 10-15 sec/leg)

– 10-20 DB curls

OR

Conditioning Option

15-20 rounds:
– row/bike/ski 30 seconds

– rest 30 seconds

*Goal is to hit the same distance every set

Fitness

A) E3M x 6 sets

– 6 back or box squats (building)

After odd sets

– 8-12/side SA standing DB overhead press

After even sets

– 16 alternating KB gorilla rows

B) EMOM x 10-20 sets:

– 2 DB devil cleans

– 3 DB push presses

– 4 DB reverse lunges (scale with 1 or no DBs)

Performance

A) E3M x 6 sets

Set 1: 6 back squats (building set)

Sets 2-6: 6 back squats (working sets @ 70-80% & 1-2 RIR)

*~5% heavier than last week

B) EMOM x 10-20 sets:

– 2 DB devil cleans (35/20s)

– 3 DB push presses

– 4 DB reverse lunges 

RX+ perform 3-4-4 rep scheme

Fitness

E8M x 4-6 sets:

– 200m row

– 8 DB hang power cleans

– 12 wallballs

– 200m run

– 8 box step-ups

– 12 push-ups

Performance

E8M x 4-6 sets:

– 250/200m row

– 8 hang power cleans (115/75, 95/65)

– 16 wallballs (20/14)

– 200m run

– 8 box jump overs (20/24”)

– 16/12 push-ups

*Partner up if needed and start with the second part.

*RX+ complete with 8-12 HSPUs instead of push-ups

Fitness

A) E3M x 6 sets:

– 6 deadlifts (building)

After odd sets…

– 8-12 dips (box/bench/dip bar/rings)

After even sets…

– 8-12/side SA half kneeling band row and reach

B) 4 rounds for time:

– 400m run

– 20-15-20-5 RKB swings

– 40-30-20-10 single unders

Performance

A) E3M x 6 sets:

Set 1: 6 deadlifts (building set)

Sets 2-4: 6 deadlifts (70-80% @ 2 RIR)

*~5% heavier than last week

B) 4 rounds for time:

– 400m run

– 25-20-15-10 RKB swings (53/35)

– 50-40-30-20 double unders

Fitness

A) E4M x 4 sets:

– 8-12 DB incline press

– 16 alternating front foot elevated goblet hold step-backs

– 8-12 chest supported incline rows

*Use 25-45 plate for step backs. Scale with no plate and/or weight.

B) E2M x 8-12 sets

ODD: 12/9 cal row + 6 double DB hang power snatch

EVEN: 12/9 cal row +  6-9 hanging knee raises + 3 up/downs

Performance

A) E4M x 4 sets

– 2.2.2 TNG power snatch clusters

*R10S between doubles

B) E2M x 8-12 sets

ODD: 15/12 cal row + 6 TNG power snatch (115/75, 95/65, 75/55)

EVEN: 15/12 cal row +  6-9 toes to bar + 3 burpees over the barbell

Fitness & Performance

A) E3M x 6 sets:

– 6 bench press

*First set building, next 5 at 70-80% & 2 RIR

– 8-12 bent over straight arm banded lat pull-downs

– 8-12 chest supported rear delt flys w/ pause

*~5% heavier than last week

B) Strength Option

3-4 sets for quality:

– 10/side bent over banded tricep kickbacks 

– 10-15 wall assisted DB bicep curl (lean back at angle, keep triceps against wall)

– 10 heavy sandbag squats

– 1 lap/arm suitcase carry

OR 

Conditioning Option

12 rounds:
– row 60 seconds

– rest 60 seconds

*Goal is to hit the same distance every set

Saturday 7/20

Fitness

TBA

Performance

TBA

Sunday 7/21

Open Gym 10-12pm

Fitness

E10M x 3-5 sets

– 400m run

– 16 RKB swings 

– 16 box step-ups

– 12 lemon squeezes

– 16 SA KB/DB push press (8/side)

– 12 ring rows

– 32 single unders

Performance

E10M x 3-5 sets

– 400m run

– 20 RKB swings (53/35)

– 16 box step-ups (20/16”)

– 12 lemon squeezes

– 16 SA KB push press (8/side)

– 12 ring rows

– 32 double unders

Fitness

A) E4M x 4 sets:

– 8/side SL KB Romanian deadlifts

– 12-16 DB rollback tricep extensions

– 8-12 supinated ring rows w/ pause at top

*Heavier than last week

B) EMOM x 10-20 sets:
– 3 DB hang power cleans (tough)

– 5 push-ups

– 7 air squats

*Scale reps to 3-4-5 if needed

Performance

A) E4M x 4 sets:

– 1.1.1 power clean + push jerk clusters

*R10S between singles

B) EMOM x 10-20 sets:
– 3 TNG power cleans (155/105, 135/95, 115/75, 95/65)

– 5 push-ups

– 7 air squats