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.
WOD
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
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
Performance
A) E2M x 8 sets
Sets 1-2: high hang clean + hang clean + clean
Sets 3-4: hang clean + clean
Sets 5-8: clean
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 1 length hand over hand rope sled pull
– 10-15 DB rollback tricep extensions
– 10 ring face curls
– 5-10 hanging leg raises (sub knee tuck to straight leg eccentrics)
OR
Conditioning Option
18 min AMRAP:
– 250/200m row/ski or 500/400m bike
– 8 toes to bar or hanging knee raises
– 10 plate ground to overhead (45/35)
– 12 air squats
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
Fitness
B) 5 rounds for time:
– 12 SA DB hang power snatch
– 8-12 push-ups
– 12 prisoner reverse lunges
– 200m run
R60S
Performance
B) 5 rounds for time:
– 16 SA DB hang power snatch (50/35)
– 16/12 push-ups
– 16 prisoner reverse lunges
– 200m run
R60S
RX+ complete 6 rounds.