WOD

Fitness

A) E3M x 3 sets 

– 8/side staggered stance DB/KB Romanian deadlifts

– 10/side heavy single arm KB swings 

– 10-20 sec L or high knee hang

 

B) E4MOM x 4-5 sets:

– 200 or 300m run

– 8 double DB hang power cleans (tough but UB)

– 12-16 wallballs

*Goal is to increase intensity every set.

 

Performance

A) E3M x 3 sets:

– TnG power clean clusters 3.3.3

*R10S between 3’s. Add weight each set.

 

B) E4M x 4-5 sets:

– 300m run

– 8 hang power cleans (tough but UB)

– 16 wallballs (20/14)

*Goal is to increase pace every set.

Fitness & Performance

A) Every 5 minutes x 5-6 sets:

– 400m run

– 8 strict pull-ups

– 12 toes to bar (or T2B progression)

– 16/12 perfect push-ups

 

B) E90S x 2 sets each:

Station 1 – 60 seconds of reverse snow angels (slow & controlled)

Station 2 – 60 seconds of side plank (left)

Station 3 – 60 seconds of band pull aparts

Station 4 – 60 seconds of side plank (right)

 

Fitness

A) E2MOM x 10 sets (5 each, alternating)

1: 6/side rear foot elevated split squats

2: 6 BB rows @ 3011 tempo

 

B) EMOM x 4-6 sets

1: 12/9 or 10/7 cal row

2: 8 DB deadlifts + 6 hang power cleans + 4 push press

3: 6-12 burpees over the DBs

 

Performance

A) E2MOM x 10 sets (5 each, alternating)

1: 6/side rear foot elevated split squats

2: 6 BB rows @ 3011 tempo

 

B) EMOM x 4-6 sets

1: 12/9 cal row

2: 8 power cleans (115/75)

3: 8-12 burpees over the bar

*RX+ perform 15/12 cal row

 

Fitness

A) EMOM x 5 sets

1: 6/side DB bench presses @ 2111 tempo

2: 8 DB/KB Romanian deadlifts

3: 6/side banded diagonal wood choppers

 

B) Every 3 minutes x 4-6 sets:

– 200m run

– 8 double DB hang power snatch

– 40 single unders

*Aim for increasing intensity on run every set.

 

Performance

A) E90S x 10 sets

Sets 1-3: 3 stop snatch pull + high hang snatch

Sets 4-6: 2 stop snatch pull + hang snatch

Sets 7-10: pause snatch

*1st stop is 2” below knee, 2nd stop is right above knee cap, 3rd stop is at top of quad.

*Go off feel today, don’t worry about percentages.

 

B) Every 3 minutes x 4-6 sets:

– 200m run

– 5 hang squat snatch 

– 30 double unders

*Pick a weight on snatch and try and build every set but keep UB. 

*Aim for increasing intensity on run every set.

 

Fitness

A) E2M x 6 sets:

– 6 double KB front squats @ 32X1 tempo

– 2-3 negative supinated pull-ups

 

B) 3 rounds for time:

– 20 wallballs

– 25 KB swings

– 30 abmat sit-ups

 

Performance

A) E2M x 6 sets:

– 3 x 1&¼ front squats 

– 2-3 weighted supinated pull-ups

*Build on front squats from 65%.

 

1. B) 3 rounds for time:

– 30 wallballs (20/14)

– 25 KB swings (53/35)

– 20 box jumps with step down (24/20)

Fitness & Performance

A) E90S x 8 sets:

– 4 push press

*Build to a heavy but sharp set of 4. Start at last time’s heaviest set of 5. 

 

Fitness

B) Every 6 minutes x 3-4 sets:
– 30/20 cal row

– 10 strict pull-ups

– 10 DB push press

 

Performance

B) Every 6 minutes x 3-4 sets:

– 30/20 cal row

– 15 chest to bar pull-ups

– 10 strict handstand push-ups

Fitness

A) EMOM x 5 sets

1: 8/side split stance DB/KB Romanian deadlifts

2: 8 DB bench press @ 30X1 tempo

3: 8 bent over reverse flys w/ pause

 

B) 3 sets for quality:

– 1 length hand over hand vertical sled pull

– 1 lap suitcase carry

– 10 slide hamstring curls or glute ham raises

– 20-30 sec/side KB side plank

 

Performance

A) E90S x 10 sets

Sets 1-3: 3 power cleans

Sets 4-6: 2 power cleans

Sets 7-10: 1 power clean

*Build to a tough but technically sharp single rep weight.

 

B) 3 sets for quality:

– 1 length hand over hand vertical sled pull

– 1 lap suitcase carry

– 10 slide hamstring curls or glute ham raises

– 20-30 sec/side KB side plank

 

Fitness

A) Every 5 minutes x 4-6 sets:

– 400m or 300m run

– 5 devil presses

– 7 strict pull-ups

– 9 box jumps w/ step down or step-ups

 

B) 3 sets for quality:

– 10/side single leg glute bridge + 10 second hold

– 20 reverse snow angels

 

Performance

A) Every 5 minutes x 4-6 sets:

– 400m run

– 6 devil presses (35/25)

– 8 chest to bar pull-ups

– 10 box jump overs (24/20”)

*Keep split times the same across all sets

 

B) 3 sets for quality:

– 10/side single leg glute bridge + 10 second hold

– 20 reverse snow angels