WOD

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

Fitness

A) E4M x 3 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) E90S x 10-15 sets:

– 6 goblet squats

– 6 hanging knee raise

– 3-dips

– 3 burpees

Performance

A) E4M x 3 sets:

– 8 front squats @55-65%

B) E90S x 10-15 sets:

– 3 front squats (from floor)

– 6 toes to bar

– 6 ring dips

– 3 burpees over the barbell

*Pick a weight on FS that is tough but fluid.

Fitness

2 sets total…

3 min clock

– 300 run, in remaining time…

• 6 RKB swings
• 6 reverse prisoner lunges

R90S

3 min AMRAP

– 3 strict pull-ups

– 6 push-ups

– 9 air squats

R90S

3 min clock

– 300m row, in remaining time…

• 6 wallballs 
• 3 up/downs

R90S

3 min AMRAP

– 3 strict pull-ups

– 6 push-ups

– 9 air squats

R90S

3 min clock

– 300 run, in remaining time…

• 3 lemon squeezes
• 12 single unders

R90S

*Switch runs and rows the second time through

Performance

2 sets total…

3 min clock

– 300 run, in remaining time…

• 6 RKB swings (53/35)
• 6 reverse prisoner lunges

R90S

3 min AMRAP

– 3 pull-ups

– 6 push-ups

– 9 air squats

R90S

3 min clock

– 375/300m row, in remaining time…

• 9 wallballs (20/14)
• 3 up/downs

R90S

3 min AMRAP

– 3 pull-ups

– 6 push-ups

– 9 air squats

R90S

3 min clock

– 300 run, in remaining time…

• 3 lemon squeezes
• 12 double unders

R90S

*Switch runs and rows the second time through

Fitness

A) E3.5M x 3 sets:

– 8 deadlifts

– 12-16 DB floor press

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

B) E5M x 3-5 sets:

– 400m row

– 12-16 SA DB hang power clean + push press (4/4/4/4)

– 8-12 alt. box step-ups

Performance

A) E3.5M x 3 sets:

– 8 deadlifts @ 50-60%

B) E5M x 3-5 sets:

– 500/400m row

– 16 SA DB hang power clean + push press (4/4/4/4 @ 50/35)

– 12 box jump overs (24/20”)

Fitness

At 0:00

– 1600 m row, then 3 rounds:

• 12 RKB swings 
• 10 box step-ups
• 8 pull-ups

At 12:00

– 800m run, then 3 rounds:

• 12 push-ups
• 10 goblet squats
• 8 lemon squeezes or abmat sit-ups

At 24:00

– Run or row (you pick), then 3 rounds:

• 12 wallballs 
• 10 alt. DB snatch
• 8 up/downs

Performance

At 0:00

– 2000/1600 m row, then 3 rounds:

• 15 RKB swings (53/35)
• 12 box jump overs (24/20”)
• 9 pull-ups

At 12:00

– 800m run, then 3 rounds:

• 15 push-ups
• 12 goblet squats
• 9 lemon squeezes

At 24:00

– Run or row (you pick), then 3 rounds:

• 15 wallballs (20/14)
• 12 alt. DB snatch (50/35)
• 9 up/downs

Fitness & Performance

A) E3.5M x 5 sets:

– 8/side B-stance DB/KB Romanian deadlifts

– 4-8 supinated or ring pull-ups (weighted, BW, banded)

– 8/side half kneeling banded twists (fast out, slow back to middle)

*Inside knee up on twists.

*Last time through these movements

B) Strength Option

3-4 sets for quality:

– 1 lap heavy reverse sled drag

– 12-16 DB floor press (go heavy!)

– 8-12 towel slide hamstring curls (fast in, slow out)

– 12-16 alt KB gorilla rows

OR

Conditioning Option

For time:

– 1000/800m row

– 80 box step-ups

– 60 abmat sit-ups

– 40 plate ground to overhead (45/35)

– 20 up/downs

– 1000/800m row

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

B) E3M x 4-8 sets:

– 15/12 cal row (scale to 12/9 or 10/7)

– 3 DB hang squat cleans

– 6-9 dips

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

B) E3M x 4-8 sets:

– 15/12 cal row

– 3 hang squat cleans (135/95, 115/75, 95/65)

– 6-9 ring dips

RX+: 155/105

Fitness

2 times through

4 min

– 400m row, in remaining time:

• 4 alt DB snatch
• 4 box step-ups

R2M

4 min

– 400m run, in remaining time:

• 4 DB goblet squats
• 4 toes to bar

R2M

4 min

– 400m row, in remaining time:

• 4/s DB SA hang power clean
• 4 up/downs

R2M

4 min 

– 400m run, in remaining time:

• 4 DB push press (2/side)
• 4 ring rows

R2M

Performance

2 times through

4 min

– 500/400m row, in remaining time:

• 4 alt DB snatch (50/35)
• 4 box step-ups

R2M

4 min

– 400m run, in remaining time:

• 4 DB goblet squats
• 4 toes to bar

R2M

4 min

– 500/400m row, in remaining time:

• 4/s DB SA hang power clean
• 4 up/downs

R2M

4 min 

– 400m run, in remaining time:

• 4 DB shoulder to overhead (2/side)
• 4 ring rows

R2M