Fitness
With a continuous running clock, perform the following for times:
0:00 – 800/650m row
5:00 – 75 DB push press
10:00 – 30 strict pull-ups
15:00 – 75 sit-ups
20:00 – 60 goblet squats
25:00 – 800m run
Performance
With a continuous running clock, perform the following for times:
0:00 – 1000/800m row
5:00 – 75 shoulder to overhead (115/75 lbs)
10:00 – 30 strict pull-ups
15:00 – 75 DB/KB thrusters (35/25 lbs)
20:00 – 60 box jump-overs (24″/20″)
25:00 – 800m run
Fitness
A) E4M x 3 sets:
– 8-12 DB bench press
– 10/side KB bent over row
– 10 alternating bird dogs
Performance
A) E4M x 3 sets:
– 2 RIR bench press @ 60-65%
– 10 bent over supinated KB rows
– 10 alternating bird dogs w/ pause
Fitness & Performance
B) 3 sets for quality:
– heavy sled drag down and back
– 10-20 dips (w/ bands, bodyweight, or weighted)
– 10/side splits squat (RFE, FFE or regular)
– 8-12 bent over thumb up reverse flys w/ pause (light)
Fitness
A) E4M x 3 sets:
– 16 heavy heel elevated goblet squats
– 8/side wide stance banded twists
– 8-10 ring bicep curls
B) For time:
– 40/30 cal row
– 40 DB snatch
– 40 sit-ups
– 40 box step ups (w/DB if able)
– 40/30 cal row
Performance
A) E4M x 3 sets:
– 10 back squats
– 8/side wide stance banded twists
– 8-10 ring bicep curls
*stay at 55-65% for back squats.
B) For time:
– 50/40 cal row
– 50 box jump overs (24/20”)
– 50 DB snatch (50/35)
– 50 box step ups w/ DB (20/16”)
– 50/40 cal row
Fitness
A) E30S x 4 sets each
1: 8 DB press L
2: 8 DB press R
3: 8 glute bridges L
4: 8 glute bridges R
*Add weight to glute bridges if able.
B) E5M x 4-5 sets:
– 12 Russian KB swings
– 8 burpees (sub NPU to keep faster)
– 400m run
*Keep splits the same or decreasing
Performance
A) E30S x 16 sets:
– 1 power clean + jerk @ 60-80%
B) E5M x 4-5 sets:
– 8 power clean push jerk (115/75)
– 8 burpees over the barbell
– 400m run
*Keep splits the same or decreasing
HomeWOD
E5M x 4-5 sets:
– 8/side DB hang clean + push press
– 8 burpees
– 400m run
*Keep splits the same or decreasing
Fitness
E5M x 5-6 sets:
– 8 strict pull-ups
– 12 kip to knee tuck
– 16 push-ups
– 20 wallballs
– 24 lateral line hops
Performance
E5M x 5-6 sets:
– 10 strict pull-ups
– 15 toes to bar
– 20/15 push-ups
– 25 wallballs (20/14)
HomeWOD
E5M x 5-6 sets:
– 10/side bent over rows
– 15 V-ups
– 20/15 push-ups
– 25 wallballs or jumping squats
Fitness
A) E4M x 3 sets:
– 10 BB deadlifts
– 8-12/side half kneeling DB press
– 20 hollow rocks (scale to knee tuck version)
B) B) EMOM x 4-6 sets
1: 200m row
2: 12 weighted reverse lunges or step-ups
3: 6/side DB hang clean & jerk
Performance
A) E4M x 3 sets:
– 10 deadlifts @ 60%
– 8-12/side half kneeling DB press
– 20 hollow body rocks
B) EMOM x 4-6 sets
1: 250/200m row
2: 12 weighted reverse lunges (50/35s)
3: 6/side DB hang clean & jerk (50/35)
RX+ add in 6 HSPUs after HC&Js
HomeWOD
A) E4M x 3 sets:
– 10-20 deadlifts (rep number dependent on weight)
– 8-12/side half kneeling DB press
– 20 hollow body rocks
B) EMOM x 4-6 sets
1: 40-60 sec of cardio
2: 12 weighted reverse lunges
3: 6/side DB/KB/odd object hang clean & jerk
Fitness
A) E3M x 3 sets:
– 8-12/side half kneeling DB presses
– 8-12 supinated strict pull-ups
– 12-16 alternating weighted step ups
B) E4MOM x 4-5 sets:
– 12/9 cal row
– 10 DB thrusters
– 8/6 cal row
– 6 burpees
Performance
A) E3M x 3 sets:
– 3.3.3 hang power snatch cluster
*Stay light to moderate with a focus on technique over weight.
B) E4MOM x 4-5 sets:
– 14/12 cal row
– 12 DB thrusters (35/25s)
– 10/9 cal row
– 8 pull-ups
HomeWOD
E4MOM x 4-5 sets:
– shuttle run 40 sec
– 12 thrusters
– shuttle run 40 sec
– 12 bent over rows
*Shuttle runs should be out and back.
Fitness
A) E4M x 3 sets:
– 8-12 DB bench press
– 10/side KB bent over row
– 10 alternating deadbug
B) 10 min AMRAP:
– 40 single unders
– 2 alternating DB snatch
– 2 box jump overs
– 2 push-ups
*Add on 2 reps to each movement every round.
Performance
A) E4M x 3 sets:
– 2 RIR bench press @ 55-60%
– 10/side DB/KB bent over row
– 10 alternating deadbug
B) 10 min AMRAP:
– 30 double unders
– 2 alternating DB snatch (50/35)
– 2 box jump overs (24/20”)
– 2 push-ups
*Add on 2 reps to each movement every round.
HomeWOD
12 min AMRAP:
– 30 double unders, or 30 lateral hops
– 2 alternating DB snatch
– 2 burpee broad jump
– 2 push-ups
*Add on 2 reps to each movement every round.