Fitness & Performance
E10M x 4-5 sets:
– 400m run
– 5 wall walks
– 10 weighted box step-overs (53/35 KB)
– 500/400m row
– 20 abmat sit-ups
– 40 double unders
*switch order every round
WOD
Fitness & Performance
A) E4M x 4 sets:
– 8/side KB wall assisted Romanian deadlift
– 8-16 DB incline press w/ pause
– 4-8 strict or 2-4 negative pull-ups
Fitness
B) 5 rounds for time:
– 200m run
– 12 RKB swings (heavy)
– 10 push-ups
– 8 box step overs
R60S
Performance
B) 5 rounds for time:
– 200m run
– 15 RKB swings (heavy)
– 12 push-ups or 6 HSPUs
– 9 box jump overs (24/20”)
R60S
Fitness
A) E3M x 7 sets:
– 3 BB or 6 tempo dKB front squats
After odd sets:
– 10 DB curl to press
After even sets:
– 5/side half kneeling pallof presses
*If using KBs for FS, add 3211 tempo
B) EMOM x 10-15 sets:
– 5 DB thrusters
– 5 strict pull-ups
– 5 up/downs
– 5 lemon squeezes
*Scale to 4s or 3s if needed
Performance
A) E3M x 7 sets:
Set 1: 3 front squats squats (building set)
Set 2-5: 3 front squats @ 1 RIR
*heavier than 10/27
B) E90S x 10-15 sets:
– 5 thrusters (115/75, 95/65, 75/55)
– 5 kipping pull-ups
– 5 burpees over the barbell
– 5 lemon squeezes
A) E2M x 6 sets
– 5-5-4-4-3-3 push press
After even sets:
– 10 banded face pulls
After odd sets:
– 5/side single leg hip extension w/ 3 sec pause (off bench)
Performance
A) E2M x 6 sets
– 5-5-4-4-3-3 push press
*Build to a tough set of 3
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 1 lap lateral sled drag
– 12-16 OH banded tricep extension (off upright)
– 4-8 strict hanging leg raises
– 16 dKB gorilla rows
OR
Conditioning Option
Tester: 2K row, 4K bike, or 1 mile run
Fitness & Performance
A) E4M x 3 sets:
– 8/side split squats (regular or rear foot elevated)
– 4 DB batwing rows (5 sec pause)
– 8-16 tough push-ups
*Tough is relative to fitness level. Use a deficit or add elevation.
Fitness
B) E6M x 3-4 sets:
– 400m row
– 20 air squats
– 16 SA DB hang power clean (4/4/4/4)
– 12 lemon squeezes or abmat sit-ups
Performance
B) E6M x 3-4 sets:
– 500/400m row
– 25 air squats
– 20 SA DB hang power clean (5/5/5/5 @ 50/35)
– 15 lemon squeezes
Fitness
E8M x 4-6 sets:
– 400m run
– 6 up/down DB devil press
– 12 strict pull-ups in UB sets of 4 or 6
– 18 prisoner walking lunges
– 24 single unders
*Switch up the order every time through.
Performance
E8M x 4-6 sets:
– 400m run
– 8 DB devil press (35/25s)
– 16 pull-ups
– 24 prisoner walking lunges
– 32 double unders
*Switch up the order every time through.
Fitness
A) E2.5M x 6 sets:
Odd sets:
– 12-16 DB floor press
– 8-12 lateral delt raises (5 or 10 lb plates w/ pause)
Even sets:
– 8-12 BB upright rows
– 4/side lunge matrix (forward/lateral/reverse)
B) EMOM x 10-20 sets:
– 3 DB hang power cleans
– 4 box step ups (with or without weight)
– 5 push-ups (elevate if needed)
Performance
A) E2.5M x 6 sets:
– 3-3-3-2-2-2 power cleans
*These should not be performed TnG but as a triple with no more than 10 sec between singles.
B) EMOM x 10-20 sets:
– 3 hang power cleans (135/95, 115/75, 95/65)
– 6 push-ups
– 3 box jump overs (24/20”)
RX+ use 155/105
Fitness & Performance
A) E4M x 5 sets:
– 8-12 DB Romanian deadlifts @ 3011 tempo
– 8-12 dips (BW or weighted)
– 8-12/side half kneeling banded high row
*Heavier and/or more reps than 10/20
Fitness
B) E2M x 8-12 sets
– 12/9 cal row, followed by
Odd sets: 10 RKB swings (heavy)
Even sets: 8 DB thrusters
Performance
B) E2M x 8-12 sets
– 15/12 cal row, followed by
Odd sets: 12 RKB swings (heavy)
Even sets: 9 DB thrusters (35/25s)
RX+ scale up to 15 swings, and 10 thrusters