WOD

Fitness

A) E3M x 7 sets:

– 4 BB or dKB front squats

After odd sets:

– 10 DB curl to press

After even sets:

– 5/side half kneeling pallof pressses

*If using KBs for FS, add 3211 tempo

Performance

A) E3M x 7 sets:

Set 1: 4 front squats squats (building set)

Set 2-5: 4 front squats @ 1-2 RIR

*heavier than 10/10

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 lap heavy sled drag or push

– 8-12/s bent over rows

– 8 ab wheel roll-outs

– 8-12/side SA banded tricep push-down (small band)

OR

Conditioning Option

E6M x 3-4 sets:

– 1000m row / 2000m AB / 800m run / 800m ski

*Keep same output for all intervals

Fitness

A) E2M x 6 sets 

– 5-5-5-4-4-4 push press

After even sets:

– 10 banded face pulls

After odd sets:

– 5/side single leg hip extension w/ 3 sec pause (off bench)

B) EMOM x 10-20 sets:

– 3 up/down DB devil cleans

– 3-4 DB thrusters

– 3-5 strict pull-ups

Performance

A) E2M x 6 sets 

– 5-5-5-4-4-4 push press

*Build to a tough set of 5

B) EMOM x 10-20 sets:

– 3 DB devil cleans

– 4 DB thrusters

– 5 pull-ups

Fitness & Performance

A) E4M x 4 sets:

– 10-15/side DB bench press 1111 tempo

– 5-10 strict pull-ups (banded, BW or weighted)

– 10 BB good mornings (off rack or floor)

*Heavier or more reps than 10/16

*Last day for these movements

Fitness

B) E5M x 3-4 sets

– 400m run

– 15 RKB swings (heavy)

– 10 dips

Performance

B) E5M x 3-4 sets

– 400m run

– 20 RKB swings (heavy)

– 10 ring dips

Fitness

E8M x 4-6 sets:

– 400m row

– 10 wallballs

– 10 toes to bar

– 10 abmat sit-ups

– 10 box step-ups 

*Switch up the order every time through.

Performance

E8M x 4-6 sets:

– 500/400m row

– 15 wallballs (20/14)

– 10 toes to bar

– 15 abmat sit-ups

– 10 box jump overs (24/20”)

*Switch up the order every time through.

Fitness

A) E3M x 5 sets:
– 12-16 DB floor press

– 8-12 BB upright rows

– 4/side lunge matrix (forward/lateral/reverse)

B) 12 min AMRAP:

– 20 double unders

– 1 double DB hang power clean

– 5 push-ups (elevated if needed)

– 5 air squats

*Add 1 power clean every round

Performance

A) E3M x 5 sets:
– 3 power cleans

*These should not be performed TnG but as a triple with no more than 10 sec between singles. 

B) 12 min AMRAP:

– 20 double unders

– 1 power clean @ 80% of part A

– 5 push-ups

– 5 air squats

*Add 1 power clean every round

Fitness & Performance

A) E4M x 4 sets:

– 8-12 DB Romanian deadlifts @ 3011 tempo

– 8-12 dips (BW or weighted)

– 8-12/side half kneeling banded high row

*Heavier than 10/11

B) Strength Option

3-4 sets for quality:

– 8-12 medball supine hamstring curls

– 8-12 bent over BB rows w/ pause

– 8-12 banded Spanish squats

– 12-16 banded/cable tricep push-downs

OR

Conditioning Option

E3.5M x 4-6 sets:

– 500m row / 1000m AB / 400m run / 400m ski

*Keep same output for all intervals

Fitness

A) E3M x 6 sets:

– 5 BB or dKB front squats

After odd sets:

– 10/side half kneeling banded row w/ pause

After even sets:

– 10 L-seated DB press

*If using KBs for FS, add 3211 tempo

*Last day for these movements

B) Tester

For time:

– 20 cal row

– 20 wallballs

– 10 burpees

– 15 cal row

– 15 wallballs

– 10 burpees

– 10 cal row

– 10 wallballs

– 10 burpees

Performance

A) E3M x 6 sets:

Set 1: 5 front squats squats (building set)

Set 2-5: 5 front squats @ 2 RIR

*heavier than 10/10

B) Tester

For time:

– 30 cal row

– 30 wallballs (20/14)

– 10 burpees over rower

– 20 cal row

– 20 wallballs

– 10 burpees over rower

– 10 cal row

– 10 wallballs

– 10 burpees over rower

Fitness & Performance

30 min AMRAP:
– 200m run

– 12 push-ups

– 12 SA DB hang power snatch (6/6 @ 50/35)

– 250/200m row

– 10 goblet hold reverse lunges

– 10 lemon squeezes

– 50 double unders

– 8 pull-ups

– 8 up/down to box step up (20/16”)

*Goal is to maintain a pace and stay consistent for the entire time