WOD

Aerobic Capacity Day

Fitness

8 min AMRAP:

– 200 m row

– 6 hanging knee raise / lemon squeezes

– 9 push-ups

R4M 

8 min AMRAP:

– hill run

– 6 box step-ups

– 12 SA DB hang power clean (6/6)

R4M

8 min AMRAP:

– 200 m row

– 9 DB goblet squats

– 12 ring rows

R4M 

8 min AMRAP:

– hill run

– 6 up/downs

– 18 single unders

Performance

8 min AMRAP:

– 250/200 m row

– 6 toes to bar

– 12/9 push-ups

R4M 

8 min AMRAP:

– hill run

– 6 box jump overs (24/20”)

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

R4M

8 min AMRAP:

– 250/200 m row

– 9 DB goblet squats

– 12 ring rows

R4M 

8 min AMRAP:

– hill run

– 6 up/downs

– 24 double unders

Fitness

A) E2M x 8 Sets

Odd sets:

– 16 glute bridge alt. DB floor press

– 16 alt. double KB gorilla rows

Even sets:

– 8-12 BB good mornings

– 16 crossbody knee to elbows from plank

B) 5 rounds for time:

– 200m row (double for AB)

– 5 DB hang squat cleans

– 5-10 ring dips

– 10-15 wallballs 

R90S 

Performance

A) E2M x 8 sets

Sets 1-2: 1 hang clean + 1 clean

Sets 3-4: 1 low hang clean + 1 clean

Sets 5-6: 2 cleans

Sets 7-8: 1 clean

*Receive in a squat if able. 

B) 5 rounds for time:

– 250/200m row (double for AB)

– 5 tng squat cleans (135/95, 115/75, 95/65)

– 10 ring dips

– 15 wallballs (20/14)

R90S

RX+: 155/105 BB, 20 WBs

Fitness

For time w/ a friend:

– 80 cal row

– 80 RKB swings

– 60 air squats

– 400m run (together)

– 60 ring rows

– 80 push-ups (elevate if needed)

– 80 cal row

Performance

For time w/ a friend:

– 100/80 cal row

– 100 RKB swings

– 80 air squats

– 600m run (together)

– 80 ring rows

– 100/80 push-ups

– 100/80 cal row

*Sub pull-ups for ring rows if able.

Fitness

A) E4M x 4 sets:

– 8-12 BB bench press

– 2-4 negative supinated pull-ups (2-3 sec down)

– 4 ring row to Y w/ 4 sec eccentric

*If you have strict pull-ups, do performance protocol

Performance

A) E4M x 4 sets:

– 8-12 BB bench press @ 1-2 RIR

– 4-8 ring or supinated strict pull-ups

– 4 ring row to Y w/ 4 sec eccentric

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 length bent over hand over hand sled pull

– 8/side box step downs w/ heel tap

– 10-20 DB rollback tricep extensions

– 8/side wide stance banded chaos pallof press w/ pause (green + 5 or 10lb)

OR 

Conditioning Option

3-5 sets…

3 min running clock

– 500/400m row

– 20 double unders

– AMRAP DB/KB thrusters in remaining time (35/25s)

R2M

Fitness

A) E3.5M x 4 sets

– 8/side DB split squats

– 16 alt KB gorilla rows

– 8-12/side half kneeling landmine presses

B) B) EMOM x 10-20 sets:

– 3 double DB hang power clean + push press

– 4 box step overs

– 3, 4 or 5 hanging knee raises

Performance

A) E3.5M x 4 sets

– 3.3.3 Touch and go power clean + push jerk clusters

*rest 10 sec between each quick set of triples

B) EMOM x 10-20 sets:

– 1 power clean push jerk (5-10% heavier than part A)

– 3 box jump overs (24/20”)

– 3, 4 or 5 toes to bar

*Pick a weight on BB that is tough but technically sharp even while fatigued.

*Pick a number on T2B that you can keep UB 

Aerobic Capacity Day

Fitness & Performance

2 times through (4 sets total):

8 min AMRAP:

– 12/9 cal row

– 12 RKB swings

– 6 dips

R4M 

8 min AMRAP:

– top of hill run

– 6 lemon squeezes

– 3 DB devil press (35/25s)

Fitness & Performance

A) E4M x 4 sets:

– 8 BB Romanian deadlifts

– 8-12/side SA DB bench press

– 8-12 tall kneeling banded lat pull-downs

*heavier than last week

Fitness

B) E2M x 8-12 sets

– 24 single unders

– 12 alt. DB snatch 

– 10 push-ups

– 18 goblet hold reverse lunges

Performance

B) E2M x 8-12 sets

– 30 double unders

– 12 alt. DB snatch (50/35) 

– 12/9 push-ups

– 12 goblet hold reverse lunges

RX+ complete with 6-9 HSPUs

Fitness

A) E3.5M x 4 sets:

– 6 back or box squats

– 8-12 DB Z-presses

– 4/side SA ring rows w/ 4 sec pause at top

B) E6M x 3-4 sets:

– 400m row

– 18 wallballs

– 12 strict pull-ups

Performance

A) E3.5M x 4 sets:

Set 1: 6 back squats (building set)

Set 2-5: 6 back squats @ 1-2 RIR

*heavier than 7/21

B) E6M x 3-4 sets:

– 500m row

– 25 wallballs (20/14)

– 15 pull-ups

RX+ complete with CTB pull-ups