WOD

Fitness

A) E2M x 8 sets (4 each)

Odd:

– 8/side rear foot elevated split squats

*Scale with regular split squats

Even:

– 8-12 banded tricep overhead extensions

– 8-12 alt. archer ring row hold switches

B) E3M x 4-8 sets:

– 15/12, 12/9 or 10/7 cal row

– 3-5 DB squat clean to thrusters 

– 5 up/downs

Performance

A) E2M x 8 sets

Sets 1-4: 2 squat cleans

Sets 5-8: 1 squat clean

*Build to a heavy single rep

B) E3M x 4-8 sets:

– 15/12 cal row

– 3 squat clean to thrusters (115/75, 95/65, 75/55)

– 5 burpees over the barbell

RX+ use 135/95

Fitness & Performance

A) E4M x 5 sets:

– 8-12 close grip bench press

– 4-6 DB/KB batwing rows w/ 4 sec pause

– 8-12/side lean away DB lateral raise

B) Strength Option

3-4 sets for quality:

– 1 length hang over hand vertical sled pull (seated)

– 12-16 DB walking death march

– 12-16 banded or cable tricep push-down

– 12-16 alt. crossbody SL hanging knee raises

OR

Conditioning Option

E2M x 8-12 sets:

– 250/200m row

• After even sets: 4-8 DB thrusters (35/25s)
• After odd sets: 4-8 lemon squeezes

*Keep rows the same pace.

*RX+ 50/35s

Fitness

A) E4M x 4 sets:

– 8 front squats (BB or dKB)

– 8-12 DB incline presses w/ pause

– 8-12 DB/KB chest supported incline row w/ pause

B) EMOM x 10-20 sets:

– 3 double DB hang squat cleans

– 3 DB push press

– 3 burpees

Performance

A) E4M x 4 sets:

– 8 front squats @55-65%

B) EMOM x 10-20 sets:

– 3 tng squat cleans (115/75, 95/65, 75/55)

– 3 shoulder to overhead

– 3 burpees over the bar

RX+ sub HSPUs for S2O

Fitness

2 sets total…

3 min clock

– 300 run, in remaining time…

• 6 alt. DB snatch
• 6 box step-ups 

R90S

3 min AMRAP

– 3 hanging knee raises

– 6 air squats

– 9 RKB swings 

R90S

3 min clock

– 300m row, in remaining time…

• 6 ring / inverted BB rows
• 6 push-ups

R90S

3 min AMRAP

– 3 toes to bar

– 6 air squats

– 9 RKB swings (53/35)

R90S

3 min clock

– 300 run, in remaining time…

• 6 DB goblet / prisoner reverse lunges
• 12 single unders

R90S

Performance

2 sets total…

3 min clock

– 300 run, in remaining time…

• 6 alt. DB snatch (50/35)
• 3 box jump overs (24/20”)

R90S

3 min AMRAP

– 3 toes to bar

– 6 air squats

– 9 RKB swings (53/35)

R90S

3 min clock

– 375/300m row, in remaining time…

• 6 ring / inverted BB rows
• 6 push-ups

R90S

3 min AMRAP

– 3 toes to bar

– 6 air squats

– 9 RKB swings (53/35)

R90S

3 min clock

– 300 run, in remaining time…

• 6 DB goblet reverse lunges
• 12 double unders

R90S

*Switch runs and rows the second time through

Fitness

A) E3.5M x 4 sets:

– 8 deadlifts

– 12-16 DB floor press

– 8-12 tall kneeling banded lat-pull-down

*Same or heavier than last week.

B) E5M x 3-5 sets:

– 400m row

– 1 double KB deadlifts 

– 5-10 dips or push-ups

*Keep same or increase pace on rowers every set.

Performance

A) E3.5M x 4 sets:

– 8 deadlifts @ 50-60%

*Same or heavier than last week.

B) E5M x 3-5 sets:

– 500/400m row

– 12 double KB deadlifts (53/35s)

– 6-12 ring dips

*Keep same or increase pace on rowers every set.

Fitness & Performance

A) E3.5M x 4 sets:
– 8-12 strict BB presses @ 2 RIR

– 8-12/side DB chainsaw row

– 8-12 medball hamstring curls

Fitness

B) 5 rounds:

– 200m run

– 4 DB up/down devil presses 

– 4-8 hanging knee raises

– 12 lateral line hops

R60S

Performance

B) 5 rounds:

– 200m run

– 4 DB devil presses (35/25s)

– 8 pull-ups

– 12 lateral hops over DB

R60S

RX+ complete with CTB pull-ups

Fitness

For time, alternating each movement with a partner

6 rounds:

– 12/9 or 10/7 cal row

– 10 DB/KB thrusters

– 8 box step-ups (24/20”)

Immediately followed by 

6 rounds:

– 200m run

– 10 RKB swings

– 8 NPU burpees

Performance 

For time, alternating each movement with a partner

6 rounds:

– 15/12 cal row

– 12 DB/KB thrusters (35/25)

– 9 box jump overs (24/20”)

Immediately followed by 

6 rounds:

– 200m run

– 12 KB swings (53/35)

– 9 burpees to target

*RX+ use 50/35

Fitness

A) E2M x 8 sets (4 each)

Odd:

– 8/side KB/DB front foot elevated split squat

*Knee over toe focus

Even:

– 8-12 DB seated Arnold press

– 8-12 banded straight arm lat pull-down

*Last day for these movements

Performance

A) E2M x 8 sets

Sets 1-4: 1 pause squat clean + 1 squat clean

Sets 5-8: 1 squat clean

*Build into today’s heavy rep with a focus on proper footwork

Fitness & Performance

B) 3-4 sets for quality:

– 1 lap heavy forward sled drag or push

– 8-12 BB overhead tricep extensions

– 20-30 sec/side side plank

– 8-12 tough ring rows

OR 

Conditioning Option

E2M x 8-12 sets:

– 250/200m row

• After even sets: 10 RKB swings or 5/side KB snatch
• After odd sets: 5 up/down + box step-ups