Fitness
10 rounds for time:
– 10/8 cal row
– 8 goblet hold reverse lunges
– 6 strict pull-ups
– 4 up/downs
Performance
10 rounds for time:
– 10 cal row
– 8 front rack reverse lunges (95/65, 75/45)
– 6 pull-ups
– 4 burpees over rower
WOD
Fitness & Performance
A) E3M x 4 sets:
– 1-2 RIR overhead strict press @ 65%
– 8-12 bent over reverse flys
Fitness
B) 3 rounds for time:
– 400m run
– 10 DB push press
– 10 hanging knee raise
– 30 single unders or lateral hops
Performance
B) 3 rounds for time:
– 400m run
– 10 DB shoulder to overhead (50/35s)
– 15 toes to bar
– 30 double unders
Fitness
E8M x 4-5 sets:
– 200m run
– 8 double DB hang power cleans
– 10 strict pull-ups
– 12 wallballs
– 200m row
*Switch order every set.
Performance
E8M x 4-5 sets:
– 200m run
– 8 power cleans (115/75)
– 12 pull-ups
– 16 wallballs (20/14)
– 250/200m row
*Switch order every set.
Fitness
A) E2.5M x 5 sets:
– 6 BB or double KB deadlifts
– 8-12 DB floor press
*DLs should be heavier than 10/12.
B) 5 rounds for time:
– 12/9 cal row
– 12/9 push-ups
– 12 double KB/DB deadlifts
– 12 alternating box step-ups
R60S
Performance
A) E2.5M x 5 sets:
– 6 deadlifts @ 65-70%
B) 5 rounds for time:
– 15/12 cal row
– 15/12 push-ups
– 12 double KB/DB deadlifts (53/35ish)
– 9 box jump + step down
R60S
RX+ perform 18/15 cal row + 70/44 deadlifts
Fitness
A) E90S x 4 sets each
Station 1: 8-12 neutral grip incline bench press w/ pause
Station 2: 12-16 weighted walking lunge
B) EMOM x 10-20 sets:
– 5 DB push press
– 5 DB front squats
– 5 up/downs
Performance
A) E90S x 8 sets:
– 3 hang power snatch
*Slightly heavier than 10/9
B) EMOM x 10-20 sets:
– 3 shoulder to overhead
– 3 front squats
– 3 burpees over the bar
*Use a challenging weight but keep sets UB.
RX+ use 3-4-5 rep scheme.
Fitness
E10M x 3-4 sets:
– 600m run (scale to 400m if needed)
– 24 DB/KB front rack reverse lunges
– 24 (15/side) DB/KB SA push press (both in front rack)
– 24/18 cal row or AB
Performance
E10M x 3-4 sets:
– 600m run
– 30 DB/KB front rack reverse lunges (35/25s)
– 30 (15/side) DB/KB SA push press (both in front rack)
– 30 cal row or AB
*RX+ use 50/35ish
Fitness & Performance
A) E3M x 4 sets:
– 6-12 BB good mornings (moderate)
– 6-12 dips
– 6-12 strict supinated pull-ups
*Weight dips and pull-ups if needed.
B) Strength Option
3-4 sets for time:
– 8-12 weighted hanging knee raise (medball or DB)
– 8-12 bent over BB rows
– 8-12 slide hamstring curl with knee squeeze
– DB bench sandwich
- 5 regular
- 10 alternating top down
- 10 alternating bottom up
- 5 regular
B) Conditioning Option
4-6 sets:
– 500m row/400m ski/1000m AB @ 80-90%
– R2M
*Goal is to keep a consistent pace through all sets.
Fitness
E8M x 4-5 sets:
– 400m run
– 16 SA DB hang clean (4-4-4-4)
– 16 DB goblet squats
– 16/12 push-ups
– 40 single unders
*Switch order every set.
Performance
E8M x 4-5 sets:
– 400m run
– 20 SA DB hang clean (5-5-5-5 @ 50/35)
– 20 DB goblet squats
– 20/15 CTG push-ups
– 40 double unders
*Switch order every set.