WOD

Fitness

A) E30S x 5 sets each

1: 8 BB or sandbag good mornings

2: 8 DB single arm DB rows L

3: 8 DB single arm DB rows R

4: 20 sec flutter kicks

 

B) E4M x 4-5 sets @ 80-90%:

– 400 or 300m run

– 40 single unders

– 8 DB hang power cleans

 

Performance

A) E30S x 20 sets

– 1 power clean @ 70-75%

*Work on timing and footwork for 20 perfect reps

*Should be 5-10lb heavier than last week (this is the final week)

 

B) E4M x 4-5 sets @ 80-90%:

– 400m run

– 30 double unders

– 3 TnG power cleans

*increase weight on the cleans every set.

 

Fitness

A) E4M x 4 sets:

– 12 alternating goblet hold forward lunges

– 6-12 KB chest supported rows 

– 6-12 DB overhead tricep extension

 

B) EMOM x 4-6 sets

1: 12/9 or 10/7 cal row

2: 10 DB thrusters

3: 8 strict pull-ups + 4 burpees 

 

Performance

A) E4M x 4 sets:

– 6 front squats @ 68-72%

– 6-12 KB chest supported rows 

– 6-12 DB overhead tricep extension

*for rows prop up bench on two 16” boxes

 

B) EMOM x 4-6 sets

1: 12/9 cal row

2: 8 thrusters (95/65)

3: 8 pull-ups + 4 burpees over the barbell

 

RX+ row 15/12, 155/75 BB, 1-3 MUs.

 

Fitness

For time with a partner:
– 80 cal row

– 80 DB snatch (50/35)

– 80 wallballs (20/14)

– 600m run (together)

– 80 single arm DB push press

– 80 partner medball toss sit-ups

– 80 cal row

 

Performance

For time with a partner:
– 100 cal row

– 100 DB snatch (50/35)

– 100 wallballs (20/14)

– 800m run (together)

– 100 single arm DB push press

– 100 lemon squeezes

– 100 cal row

 

Fitness & Performance

A) E4M x 4 sets:

– 6-10 Romanian deadlifts @ 60-65% 1RM DL (last day)

– 6-10/side bent over KB row

– 6-10 DB tricep rollback extensions

*RDLs should be slightly heavier than last week.

 

B) 3 sets for quality:

– AHAP sled drag down and back 

– 1 lap/arm waiters walk

– 20 super elevated goblet squats @ 1010 tempo

– 20 alternating DB curls

 

Fitness

6 min AMRAP @ 70-80% pace

– 750/600m row, then in remaining time:

• 6 box jumps + step down (24/20”)
• 6 toes to bar

R3M

6 min AMRAP @ 70-80% pace

– 600m run, then in remaining time:

• 6 DB snatch (50/35)
• 6 lemon squeezes

R3M

6 min AMRAP @ 70-80% pace

– 3 strict pull-ups

– 6 push-ups

– 9 air squats

R3M

6 min AMRAP @ 70-80% pace

– 600m run, then in remaining time:

• 6 DB push press (50/35)
• 6 sandbag squats (60/30)

R3M

6 min AMRAP @ 70-80% pace

– 750/600m row, then in remaining time:

• 6 burpees
• 30 double unders

 

Performance

6 min AMRAP @ 70-80% pace

– 750/600m row, then in remaining time:

• 6 box jumps + step down (24/20”)
• 6 toes to bar

R3M

6 min AMRAP @ 70-80% pace

– 600m run, then in remaining time:

• 6 DB snatch (50/35)
• 6 lemon squeezes

R3M

6 min AMRAP @ 70-80% pace

– 3 strict pull-ups

– 6 push-ups

– 9 air squats

R3M

6 min AMRAP @ 70-80% pace

– 600m run, then in remaining time:

• 6 DB push press (50/35)
• 6 sandbag squats (60/30)

R3M

6 min AMRAP @ 70-80% pace

– 750/600m row, then in remaining time:

• 6 burpees
• 30 double unders

Fitness

A) E90S x 4 sets each

1: 8/side half kneeling landmine presses

2: 8-16 seated banded hamstring curls

 

B) 3 min AMRAP x 4 sets:

– 12/9 cal row

– 8 NPU burpee facing box step overs

– max shuttle run for distance remaining time

R3M

 

Performance

A) E90S x 8 sets:

– 1 pause push press + 3 push presses

*slightly heavier than last week

 

B) 3 min AMRAP x 4 sets:

– 18/14 cal row

– 9 burpee facing box jump overs (24/20”)

– max shuttle run for distance remaining time

R3M

 

Fitness & Performance

A) E4M x 4 sets:

– 6-10 close grip bench press @ 60-65% 1RM BP

– 6-10 DB lat pull-overs

– 16-24 sandbag weighted hip extensions

 

Fitness

B) E3MOM x 4-6 sets:

– 250/200m row

– 12 RKB swings

– 9 wallballs

– 6 push-ups

 

Performance

B) E3MOM x 4-6 sets:

– 250/200m row

– 12 RKB swings (70/44)

– 12 wallballs (20/14)

– 12 push-ups

Fitness

A) E4M x 4 sets:

– 16 goblet squats@ 1010 tempo

– 6-12 strict supinated pull-ups 

– 6-12 seated Arnold presses

*Goblet squats should be heavier than last week.

 

Performance

A) E4M x 4 sets:

– 8 front squats @ 64-68%

– 6-12 ring pull-ups 

– 6-12 seated Arnold presses

 

Fitness & Performance

B) E6M x 3-4 sets @ 95-100% pace:

– heavy sled drag down and back (wall to wall)

– 3 length sprint (cone to cone to cone)

– 10 burpees AFAP

*Sub 15 sec all out bike for sprints.