Fitness & Performance
“Fight Gone Bad”
- 3 rounds for total reps:
- – 1 minute wallballs (20/14)
- – 1 minute KB sumo deadlift high pulls (70/53)
- – 1 minute box jumps (20 in)
- – 1 minute push press (75/55)
- – 1 minute row for calories
- R60S
WOD
Fitness
A) E3M x 5 sets:
– 8-12 DB or BB bench press
– 3-6 strict or 2-4 negative supinated pull-ups
– 8-12 sandbag hip thrusts off bench w/ pause
Performance
A) E3M x 5 sets:
– 6 bench press @ 2RIR
– 4-6 strict supinated/ring pull-ups
– 8/side shoulder external rotations
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 16 alternating DB death march
– 12-16/side SA banded tricep push-down (red)
– 8-12 banded Spanish squats
– 8-12 BB drag curls
OR
Conditioning Option
10 min AMRAP
– 10 cal row
– 10 air squats
– 10 push-ups
R3M
10 min AMRAP
– 10 cal row
– 10 RKB swings
– 10 abmat sit-ups
Fitness
A) E2M x 6 sets
Odd sets:
– 8-12/side SA DB incline press
– 8-12 medball hamstring curls
Even sets:
– 8-12/side SA bent over KB rows
– 8-12 leg lift-overs
*Last day for these movements
B) E90S x 10-15 sets:
– 20 single unders
– 4 DB hang power clean + push press
– 4 reverse lunges (prisoner or DB)
– 2 burpees
Performance
A) E2M x 6 sets:
Sets 1-3: 1 clean + 2 spit jerks
Sets 4-6: 1 clean + 1 split jerks
*Receive clean in full squat if able
B) E90S x 10-15 sets:
– 20 double unders
– 3 power clean + push jerks (115/75, 95/65, 75/55)
– 4 front rack reverse lunges
– 3 burpees over the barbell
Fitness
E90S x sets 5-7 sets
1: 200m row
2: 19 DB thrusters (35/25s) + 9 hanging knee raises
3: 200m run
4: 6 up/down DB devil cleans + 6 box step-ups
5: rest
Performance
E90S x sets 5-7 sets
1: 250/200m row
2: 12 DB thrusters (35/25s) + 9 toes to bar
3: 200m run
4: 6 DB devil cleans + 6 box jump overs
5: rest
RX+ perform w/ no rest set for a total of 7-8 sets.
Fitness & Performance
A) E4M x 4 sets:
– 8 BB Romanian deadlifts* @ 3011 tempo
– 12-16 DB bench press w/ pause
– 12-16 straight arm banded lat pull-down
*Heavier than last week
Fitness
B) E5M x 3-5 sets:
– 400m run
– 12 RKB swings
– 9 strict pull-ups
Performance
B) E5M x 3-5 sets:
– 400m run
– 15 RKB swings (53/35)
– 12 pull-ups
RX+ complete with 70/44, CTB pull-ups or 5 bMUs
Fitness
A) E3.5M x 5 sets:
– 8 back or box squats
– 16-24 alt DB tall kneeling overhead piston press
– 8-12 tough ring rows
*heavier than last week’s 6s
Performance
A) E3M x 6 sets
Set 1: 5 back squats (building set)
Set 2-6: 5 back squats @ 1-2 RIR
*heavier than last week’s 6s
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 8/side KB suitcase high steps
– 8-12 DB Romanian deadlifts @ 3011 tempo
– 8-12 banded OH tricep extensions
– 8-12 inverted BB row w/ pause
OR
Conditioning Option
8 min AMRAP
– 30 double/single unders
– 10 reverse lunges
– 6 push-ups
R4M
8 min AMRAP
– 30 double/single unders
– 10 KB swings
– 6 ring rows
Fitness
A) E2M x 8 sets (4 each)
Odd sets:
– 8-12/side half kneeling landmine press
– 6 toe drag box step-downs (R)
Even sets:
– 16 alt. KB gorilla rows
– 6 toe drag box step-downs (L)
B) 5 rounds for time:
– 12/9 cal row
– 5 double DB hang power snatch
– 6 up/downs
– 7 lemon squeezes
R60S
Performance
A) E2M x 8 sets:
Sets 1-2: 3 high hang snatch
Sets 3-4: 2 hang snatch
Sets 5-8: 1 snatch
*Receive in full squat if able
B) 5 rounds for time:
– 15/12 cal row
– 5 touch and go power snatch (95/65, 75/55)
– 7 burpees over the rower
– 9 lemon squeezes
R60S
Fitness
A) E4M x 3 sets:
– 8-12 DB or BB bench press
– 4-8 strict or 2-4 negative supinated pull-ups
– 8-12 sandbag hip thrusts off bench w/ pause
B) For time:
– 800m run
– 30 RKB swings
– 20 dips
– 30 hanging knee raises
– 20 dips
– 30 RKB swings
– 800m run
*Scale to 600m runs if needed
Performance
A) E4M x 3 sets:
– 8 bench press @ 2RIR
– 4-8 strict supinated/ring pull-ups
– 8/side shoulder external rotations
B) For time:
– 800m run
– 40 RKB swings (53/35)
– 20 ring dips
– 30 toes to bar
– 20 ring dips
– 40 RKB swings
– 800m run