WOD

Fitness

A) EMOM x 5 sets

1: 8-12 DB incline press

2: 8-12 double KB upright rows

3: 8-12 BB or sandbag good mornings (light to moderate weight)

 

B) 5 rounds for total reps:

– 40 seconds max calorie row

– R20S

– 40 seconds max wallballs

– R20S

– 40 seconds max burpees over the bar

– R80S

 

Performance

A) EMOM x 5 sets:

– 1 clean & jerk @ 60-80%

+

E2MOM x 5 sets:

– 1 clean & jerk @ 85, 87.5, 90, 92.5, 95%

 

B) 5 rounds for total reps:

– 40 seconds max calorie row

– R20S

– 40 seconds max wallballs (20/14)

– R20S

– 40 seconds max burpees over the bar

– R80S

 

*RX+ try and stay UB on wallballs.

 

Fitness 

A) E4M x 3 sets:

– 10-15 hip elevated DB floor press

– 10-15 DB lat pull-overs

– 10-15 banded face pulls

 

B) EMOM x 20-25 minutes

– 5 double KB deadlifts

– 4 strict pull-ups

– 3 push-ups

 

Performance

A) E4M x 3 sets:

– 2 RIR bench press @ 60%

– 10-15 DB lat pull-overs

– 10-15 banded face pulls

 

B) EMOM x 20-25 minutes

– 1 deadlift @ 65%

– 3 strict pull-ups

– 5 push-ups

 

RX+ substitute push-ups with 3 strict HSPUs.

 

Fitness

A) E4M x 3 sets:

– 10-15 heel elevated goblet squats (tough)

– 10-15 supinated pull-ups

– 10-15 seated Arnold presses

 

B) E3M x 4-6 sets:

– 200m run

– 7 double DB hang squat cleans

– 7 hanging knee raises 

 

*Sub 10 abmat sit-ups if needed. 

 

Performance

A) E4M x 3 sets:

– 2 RIR front squats @ 60% (1 sec pause at top)

– 2 RIR strict supinated pull-ups 

– 10-15 seated Arnold presses

 

B) E3M x 4-6 sets:

– 200m run

– 5 hang squat cleans (115/75)

– 7 toes to bar

 

*RX+ use 135/95.

Fitness

A) EMOM x 5 sets each
1: 8 strict BB presses

2: 12 sumo stance KB deadlifts

3: 16 alternating Russian twists

 

B) E4M x 4-5 rounds:

– 12/9 cal row

– 12 alternating DB snatch

– 48 single unders

– 12 walking lunges (weighted if able)

 

Performance

A) EMOM x 5 sets:

– 1 snatch @ 55-75%

+

E2MOM x 5 sets:

– 1 snatch @ 80, 85, 87.5, 90, 90+%

 

B) E4M x 4-5 rounds:

– 16/12 cal row

– 8 power snatches (96/65)

– 48 double unders

– 8 overhead squats

Fitness & Performance

A) E4M x 4 sets

– 10-15 DB incline press

– 10-15 BB bent over row

– 10/15 KB Romanian deadlifts

 

B) 3 sets for quality:

– 30 sec heavy sandbag march

– 1 length/side lateral sled drag 

– 1 length/side walking KB side bend

 

C) 2 sets “Arm Farm”

– Rest as needed between sets

 

Fitness & Performance

10 min AMRAP @ 70-80% pace

– 250/200m row

– 10 sandbag weighted box step-ups

– 10/7 push-ups

R5M

10 min AMRAP @ 70-80% pace

– 200m run

– 5/side KB clean & jerk 

– 5 burpee to strict pull-ups

R5M

10 min AMRAP @ 70-80% pace

– 50 double unders

– 35 air squats

– 20 sit-ups

Fitness

A) E4M x 3 sets:

– 10-15 DB bench press

– 10-15 banded lat pull-down

– 10-15 banded face pulls

 

B) 10 rounds for time

– 40 single unders

– 5 pull-ups

– 7 push-ups

– 9 RKB swings

 

*Sub 20 lateral hops and elevate push-ups if needed .

 

Performance

A) E4M x 3 sets:

– 3 RIR bench press @ 60%

– 10-15 banded lat pull-down

– 10-15 banded face pulls

 

B) 10 rounds for time

– 20 double unders

– 5 pull-ups

– 7 push-ups

– 9 RKB swings (70/44)

Fitness

A) E4M x 3 sets:

– 10-15 heel elevated goblet squats (tough)

– 3 RIR ring rows @ 1010 tempo 

– 10-15 lateral DB raises

 

B) E5M x 3-4 sets:

– 400m run

– 15 sit-ups

– 12 lunges (weighted if able

– 9 NPU burpees

 

Performance

A) E4M x 3 sets:

– 3 RIR front squats @ 60% (1 sec pause at top)

– 3 RIR horizontal ring rows @ 1010 tempo 

– 10-15 lateral DB raises

 

B) E5M x 3-4 sets:

– 400m run

– 12 toes to bar

– 9 front squats (115/75, 95/65, 75/55)

– 6 burpees over the barbell