Fitness & Performance
8 min AMRAP
– 12/9 cal row
– 9 RKB swings
– 6 strict pull-ups
R4M
8 min AMRAP
– 800m run, then in remaining time
- 8 alternating DB snatches (50/35)
- 8 ring dips
R4M
8 min AMRAP
– 12/9 cal row
– 9 lemon squeezes
– 6 burpees
WOD
Fitness
A) E2.5M x 5 sets:
– 2 RIR bench press @ 70%
– 8-10 bent over supinated BB/DB/KB rows
*Rows should be a little heavier than last week.
B) EMOM x 10-12 minutes:
– 3 DB squat clean to thruster
– 6 DB box step ups (3/side)
– 9 sit-ups
Performance
A) E2.5M x 5 sets:
– 2 RIR bench press @ 70%
– 8-10 bent over supinated BB/DB/KB rows
*Rows should be a little heavier than last week.
B) EMOM x 10-12 minutes:
– 1 squat clean to thruster
– 3 box jumps + step down (24/20”)
– 5 toes to bar
*Pick a weight on the thruster that is heavy without compromising form.
Fitness
A) E2.5M x 5 sets:
– 8 heel elevated double KB front squats
– 8-12 DB floor press
B) 10 rounds for time:
– 3 DB devil presses
– 7 wallballs
– 42 single unders
Performance
A) E2.5M x 5 sets:
– 6 back squats @ 70%
– 8-12 banded push-ups
B) 10 rounds for time:
– 3 DB devil presses (35/25s)
– 7 wallballs
– 21 double unders
Fitness
A) E90S x 4 sets each
1: 8 seated Arnold press + 8/side single leg hip extensions
2: 8 DB renegade rows + 16 DB Russian twists (single)
B) 5 rounds for time:
– 200m run
– 9 DB deadlifts
– 7 DB hang power cleans
– 5 DB shoulder to overhead
R60S
*Pick a weight that is challenging but unbroken and fluid.
Performance
A) E90S x 8 sets:
– 1 halting clean deadlift (knee) + 1 clean + 1 jerk @ 60-80+%
B) 5 rounds for time:
– 200m run
– 7 deadlifts
– 5 hang power cleans
– 3 shoulder to overhead
R60S
*Pick a weight that is challenging but unbroken and fluid.
Fitness
A) E4M x 4 sets:
– 8 deadlifts (heavier than last week)
– 8-12 DB Tate presses
– 8-12 ring rows
Performance
A) E4M x 4 sets:
– 8 deadlifts @ 65%
– 8-12 DB Tate presses
– 8-12 ring pull-ups
Fitness & Performance
B) 3 sets for quality:
– 4 atlas stone stone to shoulder (2/side) + 8 squats w/ stone
– seated hand over hand vertical sled pull
– 1 lap KB contralateral carry (1 length/arm)
– 8-12 supine slide hamstring curls
Fitness
A) E30S x 4 sets each
1: 8 strict BB presses
2: 8 tall kneeling band pull-down
3: 20 sec side plank R
4: 20 sec side plank L
B) For time:
– 600m run
– 40 DB SA hang power cleans (20/arm)
– 400m run
– 40 DB SA push press (20/arm)
– 200m run
– 30 DB SA push press
– 400m run
– 30 DB SA hang power cleans
– 600m run
*Scale to 400-300-200m runs if needed.
Performance
A) E30S x 16 sets:
– 1 hang power snatch @ 60-80%
B) For time:
– 600m run
– 40 DB SA hang power cleans (20/arm, 50/35)
– 400m run
– 40 DB SA push press (20/arm)
– 200m run
– 30 DB SA push press
– 400m run
– 30 DB SA hang power cleans
– 600m run
Fitness
A) E3M x 4 sets:
– 10-16 bench press
– 8-12/side bent over DB/KB rows
B) 5 rounds for time:
– 15/12 cal row
– 15 RKB swings
– 12 walking lunges (weighted if able)
– 9/7 push-ups
R60S
Performance
A) E3M x 4 sets:
– 2 RIR bench press @ 65%
– 8-12/side bent over DB/KB rows
B) 5 rounds for time:
– 18/15 cal row
– 15 RKB swings (70/44)
– 12 DB walking lunges
– 9/7 deficit push-ups
R60S
*Use 25-45 plates for deficit.
*Use a challenging weight on lunges that you can still keep your technique locked in with.
Fitness
4 sets total:
Against a 3 minute running clock:
– 500/400m row
– max effort banded chest to bar pull-ups
R90S
Against a 3 minute running clock:
– 400m run
– max effort (5 DB hang power cleans + 5 push-ups)
R90S
Performance
4 sets total:
Against a 3 minute running clock:
– 500/400m row
– max effort chest to bar pull-ups
R90S
Against a 3 minute running clock:
– 400m run
– max effort power cleans (185/125, 155/105, 135/95, 115/75)
R90S