WOD

Fitness & Performance

A) E4M x 4 sets:

– 8/s DB split squats (regular or rear foot elevated)

– 10/s KB bent over rows

– 4-8 supinated pull-ups (weight or sub 2-4 supinated negatives)

Fitness

B) 15 min AMRAP:
– 20 single unders (sub lateral hops)

– 1 hanging

– 1 box step-over 

– 1 ring dip

*Add one rep to every movement except jump rope each round

Performance

B) 15 min AMRAP:
– 20 double unders

– 1 toes to bar

– 1 box jump over (24/20”)

– 1 ring dip

*Add one rep to every movement except jump rope each round

Fitness

A) E2M x 8 sets

Odd sets:

– 10 double KB heel elevated front squats w/ pause

– 10 supine medball hamstring curls

Even sets:

– 10 L-seated DB Z press

– 5/s SA ring row + reach

B) 4 rounds for time:

– 400m run or 1000/800m bike

– 15-12-9-6 DB hang squat cleans 

Performance

A) E2M x 8 sets

Sets 1-4: hang clean + clean

Sets 5-8: clean

*Receive in full squat if able.

B) 4 rounds for time:

– 400m run or 1000/800m bike

– 15-12-9-6 squat cleans (135/95, 115/75, 95/65)

Fitness & Performance

“Jenkins”

40 min AMRAP with a partner:

– 50 burpees

– 400m run

– 50 KB swings (53/35)

– 400m run

– 50 pull-ups

– 400m run

– 50 push-ups

– 400m run

*Split reps and run together.

Fitness & Performance

A) E3M x 6 sets:

– 5-5-3-3-2-2 bench  press @ 21X1 tempo

After odd sets – 8-10/s half kneeling SA banded lat-pull-down

After even sets – 8-10/s shoulder external rotations

B) Strength Option

3-4 sets for quality:

– 1 lap forward sled drag or push (tough)

– 10-15 band or cable tricep push-downs

– 16-20 alternating DB curls

– 10/s lean away SA DB lateral raises

OR

Conditioning Option

E5M x 3-5 sets:

– 500/400m row or 1000/800m bike

– 12 or 16 alternating DB hang power snatch

– 8 or 12 DB goblet squats

– 12 ring rows

Fitness & Performance

A) E2M x 8 sets

Odd: 

– 8/s SL DB/KB Romanian deadlifts

Even: 

– 10/s half kneeling banded high row w/ pause

– 8-12 dips

Fitness

B) 5 rounds for time:

– 5 up/down DB devil cleans

– 10 alternating prisoner reverse lunges

– 10 DB push press

– 15/12  cal row

R60S

Performance

B) 5 rounds for time:

– 5 DB devil cleans (35/20s)

– 10 alternating DB reverse lunges

– 10 DB push press

– 20/15 cal row

R60S

RX+ complete 6 rounds

Fitness

A) E2.5M x 6 sets

Odd sets:

– 10/s SA half kneeling DB press

– 20 alternating KB gorilla rows

Even sets:

– 16 goblet hold alternating curtsy lunges

– 5/s side plank clamshells with 5 count hold

B) E60S x 10-20 sets:

– 6 SA DB hang power clean + push press (3/side)

– 4 strict pull-ups

– 2 burpees

Performance

A) E2.5M x 6 sets:

– 5-5-5-3-3-3 push jerks 

*Bar is taken from floor

*These should be fluid touch and go reps

B) E60S x 10-20 sets:

– 3 touch and go power clean + push jerk (155/105, 135/95, 115/75, 95/65)

– 3 strict or 5 kipping pull-ups

– 3 burpees over the barbell

Fitness & Performance

Aerobic Tester

30 min AMRAP:

– 500/400m row

– 12 DB thrusters (35/20s)

– 12 toes to bar or hanging knee raises

– 12 ring or inverted BB rows

– 400m run

– 12 box jump overs or step-ups

– 16/12 push-ups (Fitness sub 12 reps)

– 12 prisoner reverse lunges

– 40 double or single unders

Fitness & Performance

A) E4M x 4 sets:

– 8/s DB split squats (regular or rear foot elevated)

– 10/s KB bent over rows

– 4-8 supinated pull-ups (weight or sub 2-4 supinated negatives)

Fitness

B) E2M x 8-12 sets

Odd: 12/9 cal row + 12 RKB swings + 9 air squats

Even: 12/9 cal row + 9 dips + 6 box step-ups

Performance

B) E2M x 8-12 sets

Odd: 15/12 cal row + 15 RKB swings (53/35) + 10 air squats

Even: 15/12 cal row + 5-10 ring dips + 5 box jump overs (24/20”)

RX+ use 70/44