WOD

Fitness

A) E2M x 8 sets (4 each, alternating)

Odd sets:

– 8-12/side DB/BB split squats

Even sets:

– 12-16 alternating KB gorilla rows

– 12-16 double banded OH tricep extensions

*Split squats can be from floor or rear foot elevated.

B) E3M x 4-7 sets:

– 12/9 or 10/8 cal row

– 10 RKB swings 

– 20 single unders

Performance

A) E2M x 8 sets

Sets 1-4: 2-3 front squats @ 80-85%

Sets 5-8: 1-2 @ 90+%

B) E3M x 4-7 sets:

– 12/9 cal row

– 12 RKB swings (53/35)

– 24 double unders

*RX+ perform reps of 15/12-15-30

Fitness & Performance

E3M x 2 sets total

Station 1: AMRAP in 2 minutes

– 3 DB/KB thrusters (35/25s)

– 3 box jump overs (Fitness: step-ups)

Station 2: 

– 500m row (Fitness: 400m row)

Station 3: AMRAP in 2 minutes

– 3 dual DB/KB snatch

– 6 prisoner reverse lunges

Station 4: 

– 400m run

Station 5: AMRAP in 2 minutes

– 6 push-ups

– 9 air squats

Station 6:

– 500m row or 400m run 

(pick one the first time through then switch for the second)

*Can also sub in 1000m AB or 400m ski

Fitness

A) E2M x 8 sets (4 each, alternating)

Odd sets:

– 8/side dDB/KB b-stance Romanian deadlifts

– 8-12 ring rows

Even sets:

– 8-12/side DB/KB half kneeling overhead press

– 8-12 alt. contralateral V-ups

B) E90S x 10-15 sets:

– 3 dDB power clean + push press

– 3-6 strict pull-ups

– 3 up/downs

– 3-6 wallballs

Performance

A) E2M x 8 sets:

– 1 clean + 1 split jerk

B) E90S x 10-15 sets:

– 3 TnG power clean + push jerk (115/75, 95/65)

– 6 pull-ups

– 3 burpees over the bar

– 6 wallballs

*RX+ 135/95.

Fitness

EMOM x 5-7 rounds…

1: 12/9 or 10/7 cal row

2: 12 RKB swings

3: 9 DB thrusters

4: 6 up/down + step over

5: 200m run (sub hill run)

6: rest

Performance

EMOM x 5-7 rounds…

1: 15/12 cal row

2: 15 RKB swings (53/35)

3: 10 DB thrusters (50/35s)

4: 5 burpee + box jump overs (24/20”)

5: 200m run

6: rest

Fitness

A) E3M x 5 sets

– 10-8-6-6-6 deadlifts

– 8-12 bench dips

– 8-12 DB lat pull-overs

*Heavier than 4/12

B) 5 rounds for time:
– 200m run

– 8 push-ups (elevate if needed)

– 8 dKB deadlifts

– 16 single unders or lateral hops

R60S

Performance

A) E3M x 5 sets

Deadlift

Set 1: 8 @ 60%

Set 2: 6 @ 60-65%
Sets 3-5: 4-6 @ 75%

*Heavier than 4/12

B) 5 rounds for time:
– 200m run

– 10-15 push-ups

– 10 dKB deadlifts (53/35s)

– 20 double unders

R60S

*RX+ perform 5-10 HSPUs

Fitness

E3M x 2 sets total

Station 1: AMRAP in 2 minutes

– 3 DB up/down devil press

– 3 box step overs

Station 2: 

– 400m row

Station 3: AMRAP in 2 minutes

– 6 KB swings

– 6 dips

Station 4: 

– 400m run

Station 5: AMRAP in 2 minutes

– 3 burpees

– 9 air squats

Station 6:

– 400m row or 400m run 

(pick one the first time through then switch for the second)

*Can also sub in 800m AB or 300m ski

Performance

E3M x 2 sets total

Station 1: AMRAP in 2 minutes

– 3 DB devil press (35/25s)

– 3 box jump overs

Station 2: 

– 500m row

Station 3: AMRAP in 2 minutes

– 6 KB swings (53/35)

– 6 ring dips

Station 4: 

– 400m run

Station 5: AMRAP in 2 minutes

– 3 burpees

– 9 air squats

Station 6:

– 500m row or 400m run 

(pick one the first time through then switch for the second)

*Can also sub in 1000m AB or 400m ski

Fitness

A) E2M x 6 sets:

– 5 BB push press

After odd sets:

– 10-20 seated banded hamstring curls

After even sets:

– 10/side bent over DB/KB row

B) E90S x 10-15 reps

– 6 DB hang power cleans

– 4 hanging knee raises

– 6-10 wallballs

Performance

A) E2M x 6 sets:

– 5 push jerks

B) E90S x 10-15 reps

– 5 TnG power cleans

– 5 toes to bar

– 10 wallballs (20/14)

Fitness

A) E2M x 8 sets (4 each, alternating)

Odd sets:

– 8-12/side DB/BB split squats

Even sets:

– 12-16 alternating KB gorilla rows

– 12-16 double banded OH tricep extensions

*Split squats can be from floor or rear foot elevated.

B) For time:

– 400m run

+

– 9-7-5

• DB thrusters
• strict pull-ups

+

400m run

+

– 5-7-9

• DB thrusters
• strict pull-ups

+

400m run

*scale with 300m runs if needed

Performance

A) E2M x 8 sets:

– 2-3 front squats @ 80+%

B) For time:

– 400m run

+

– 12-8-4

• thrusters (95/65)
• pull-ups

+

400m run

+

– 4-8-12

• thrusters (95/65)
• pull-ups

+

400m run