Fitness
TBA
Performance
TBA
WOD
Fitness
A) E3MOM x 4 sets
– 10-8-6-4 back squats
– 8/side side plank + DB powell raise
Performance
A) E3M x 4 sets – back squat
Set 1: 1 @ 92%
Sets 2-4: 3 @ 82%
Fitness & Performance
B) 3 sets for quality:
– 1 length AHAP double KB front rack walk w/ 3 squats per line
– 1 length bent over hand over hand sled pull
– 3/side alternating atlas stone ground to shoulder
– 6/side TGUP sit-ups
Fitness
E90S x 4-5 sets
1: 200m run
2: 15 DB push press
3: 20 wallballs
4: 25 medball sit-ups
5: 30 RKB swings
6: rest
Performance
E90S x 4-5 sets
1: 200m run
2: 15 shoulder to overhead (95/65)
3: 20 toes to bar
4: 25 wallballs (20/14)
5: 30 RKB swings (53/35)
6: rest
RX+ use 115/75 BB, 70/44 KB
Fitness
A) E2MOM x 4 sets each
Station 1: 10 double KB front rack squats + 6 body saws
Station 2: 10 double DB RDLs + 10-20 second high knee/L hang
B) 3 rounds for time:
– 400m row
– 15-12-9 DB hang squat cleans
– 15-12-9 push-ups
Performance
A) E2MOM x 4 sets:
– 1 clean pull to below knee + clean pull to above knee + clean
*work from 60-75%
+
E2MOM x 4 sets:
– 1 clean @ 80, 85, 90, 90+%
B) 3 rounds for time:
– 500/400m row
– 15-12-9 squat cleans (135/95)
– 15-12-9 ring dips
Fitness
A) E3M x 4 sets:
– 8-6-8-6 bench press (wave loading)
– 8 alternating archer ring rows w/ pause
B) AMRAP in 12 minutes:
– 6 strict pull-ups
– 8 alternating DB snatches
– 10 single arm DB push presses (left)
– 10 single arm DB push presses (right)
Performance
A) E3M x 4 sets – bench press
Set 1: 1 @ 92%
Sets 2-4: 3 @ 82%
*After every set perform 3 weighted pull-ups AHAP.
B) AMRAP in 12 minutes:
– 6 strict pull-ups
– 8 alternating DB snatches (50/35)
– 10 single arm DB push presses (left)
– 10 single arm DB push presses (right)
Fitness
A) E3M x 4 sets – deadlift
– 5 sumo deadlifts @ 3011 tempo (moderate)
– 7/side bench elevated single leg hip thrusts w/ pause
– 9 DB lat pull-overs
B) E5M x 3-4 sets:
– 24/18 cal row
– 12 DB burpee + box step ups (tough weight to knee height box)
Performance
A) E3M x 4 sets – deadlift
Set 1: 5 @ 82%
Sets 2-4: 5 @ 74%
B) E5M x 3-4 sets:
– 28/21 cal row
– 14 DB burpee + box step ups (tough weight to knee height box)
Fitness
A) E2MOM x 8 sets
– 5 push press (building)
– 8 chest supported incline DB rows
Performance
A) E2MOM x 8 sets:
– 1 push press + 2 push jerks + 3 split jerks
*Build to a heavy set.
Fitness & Performance
B) 3 sets for quality:
– 1 lap heavy sled drag
– 1 lap contralateral carry
– 8-12 hamstring curls (w rower, towels or medball)
– 30 second accumulated L-sit
Fitness
A) E3MOM x 4 sets
– 8-6-8-6 back squats
– 8 elevator ring rows
– 8 bent over reverse flys
*Back squats should be heavier from 8 to 6 and for the second 8 & 6.
B) 5 rounds for time:
– 200m run
– 8 DB thrusters
– 6 strict pull-ups
Performance
A) E3M x 4 sets – back squat
Set 1: 4 @ 82%
Sets 2-4: 4 @ 76%
B) 5 rounds for time:
– 200m run
– 8 thrusters (95/65)
– 8 pull-ups
*RX+ perform 115/75 thrusters and 6 CTB pull-ups or 4/3 bar MUs.
Fitness & Performance
C) 3 sets for quality:
– 10 reverse snow angels
– 10/side glute med wall slides