Fitness
E4M x 8 sets:
– 400m row
– 6-8 strict pull-ups
– 6 DB thrusters
Performance
E4M x 8 sets:
– 500/400m row
– 8 pull-ups
– 4 thrusters
*Pick your weight on thrusters. Score is total weight lifted.
*RX+ perform CTB pull-ups.
WOD
Fitness
A) E2M x 5 sets:
– 5 push press
– 8 double bent over KB/DB row
– 30 sec plank hold
*Reset every rep on push press, not TnG.
B) 5 rounds for time:
– 200m run
– 12 alternating DB snatch
– 8 hanging knee raise
– 4 burpees
R60S
Performance
A) E2M x 5 sets:
– 5 push press
*Reset every rep, not TnG.
B) 5 rounds for time:
– 200m run
– 12 alternating DB snatch (53/35)
– 8 toes to bar
– 6 burpees
R60S
Fitness
A) E2M x 8 sets (4 each)
Station 1: 8-12 BB weighted hip extensions + 8-12 ring rows
Station 2: 8-12 alternating goblet hold lateral lunges + banded pull-aparts
B) 12 min AMRAP:
– 30 single unders
– 6 DB hang power cleans
– 8 reverse lunges (weighted if able)
– 10/8 push-ups (elevated if needed)
Performance
A) E2M x 8 sets
– 1 power clean + 1 hang (squat) clean + 1 (squat) clean
*Build to a heavy but crisp single.
B) 12 min AMRAP:
– 30 double unders
– 6 hang power cleans (95/65)
– 8 front rack reverse lunges
– 10/8 push-ups
RX+ use 115/75 w/ 6 HSPU.
Fitness
A) E2.5M x 6 sets:
– 5 BB or double KB deadlifts
After odd sets:
– 8/side single arm incline bench press
After even sets:
– 8/side half kneeling single arm banded lat pull-down
Performance
A) E2.5M x 6 sets:
– 6-4-2-6-4-2 deadlift wave
Fitness & Performance
B) Strength Option
3 sets for quality:
– 16 alternating DB death march
– 8 BB Bradford presses
+
3 sets for quality
– 8-16 ring bicep curls + 8-16 ring rows
– 8-16 DB tricep rollback extension + 8-16 bench press
OR
C) Conditioning Option
6-10 sets:
– 60 sec work at 80-90% row, bike, ski
– 60 sec rest
*Perform more sets or stick to a faster pace than last week.
Fitness & Performance
A) E3M x 3sets:
– 8/side front foot elevated split squats
– 8 reps delt triad (front raise, lateral raise, overhead press)
Fitness
B) 3-4 rounds for time:
– 400m row
– 16 box step ups
– 12 wallballs
– 10 burpees
R2M
Performance
B) 3-4 rounds for time:
– 500/400m row
– 10 box jump overs
– 15 wallballs
– 10 burpees
R2M
Fitness & Performance
A) E4M x 3 sets:
– 2 RIR close grip bench press @ 55-60%
– 8-12/side bent over row
– 8-12 banded no moneys
*CGBP should be between 10-15 reps on first set
B) EMOM x 10-20 sets
– 6 alternating DB snatch (50/35)
– 5 goblet squats
– 4 dips or push-ups
RX+ perform 6-6-6 with deficit push-ups
Fitness
A) E4M x 8 sets:
– 400m run
– 8 hanging knee raises
– 8 double KB front squats
Performance
A) E4M x 8 sets:
– 400m run
– 8 toes to bar
– 4 front squats
*Front squats are from the floor. You pick the weight. Score is weight x reps. Goal is highest total possible.
Fitness & Performance
B) 3 sets for quality:
– 20 sec/side copenhagen plank
– 20 sec/side single leg wall sit
– 10 alternating deadbugs
Fitness
A) E2M x 6 sets:
– 8-10 DB Romanian deadlifts
After odd sets…
– 8 half kneeling landmine press R
After even sets…
– 8 half kneeling landmine press L
*Set up landmine press with a sandbag and a barbell.
B) E6M x 3-4 sets:
– 24/18 cal row
– 12 push press (95/65, 75/45)
– 36 single unders
– 8 strict pull-ups
Performance
A) E60S x 12 sets:
– 1 power clean + push jerk
*Build to a heavy but crisp single.
B) E6M x 3-4 sets:
– 30/24 cal row
– 15 push press (95/65, 75/45)
– 30 double unders
– 10 strict pull-ups