EMOM x 10-30 minutes
– 8 prisoner reverse lunges
– 6/4 push-ups
– 4 sit-ups
Scale rep and time as needed.
Fitness & Performance
A) E3M x 5 sets:
– 2 deadlifts @ 3011 tempo + 4 regular deadlifts @ 65-70%
– 8-12 tough push-ups (weighted and/or deficit, BW, elevated)
Fitness & Performance
Strength Option
B) 3 sets for quality:
– 20 DB walking lunges
– 1 lap heavy reverse sled drag
– 10/arm bent over DB row
– 20 tricep band push-downs
OR
Conditioning Option
B) Death by cal row or bike
– start at 6/4 calories and add 1 calorie every minute until failure
Fitness
A) E2M x 4 sets each
Station 1:
- 8/side DB/KB split squats
Station 2:
- 8 DB incline press
- 8 bent over reverse fly
*All reps should be performed with a 3 second eccentric tempo.
B) EMOM x 10-20 sets:
– 3 Up/down DB devil press
– 3-4 strict pull-ups
– 3-5 wallballs
Performance
A) E2M x 8 sets:
– 1 clean + 1 jerk
*Build to about 90+%
B) EMOM x 10-20 sets:
– 3 DB devil press (35/25s)
– 4 pull-ups
– 5 wallballs (20/14)
Fitness
E8M x 4-5 sets:
– 200m run
– 12 DB/KB reverse lunge
– 12 hanging knee raises or sit-ups
– 12 cal row
– 12 DB/KB push press
– 12 RKB swings
– 20 single unders
Performance
E8M x 4-5 sets:
– 200m run
– 16 DB/KB reverse lunge (35/25)
– 12 toes to bar
– 16/12 cal row
– 12 DB/KB push press
– 16 RKB swings (53/35)
– 20 double unders
Tuesday 2/9
Fitness
E3M x 3 sets:
– 12-16 strict overhead BB/DB press (from floor)
– 12-16 double DB Romanian deadlifts
– 24 plate/medball Russian twists
B) E5M x 3-4 sets:
– 400m run (scale to 300m)
– 12 hang DB snatch (3/3/3/3)
– 12 up/downs
Performance
A) E2.5M x 4 sets
– 2.2.2 TnG power snatch clusters
*Rest 10 sec between doubles
B) E5M x 3-4 sets:
– 400m run
– 10 power snatches (75/55)
– 15 bar facing burpees
Fitness
E3M x 6 sets:
– 12 alt DB bench press (6/side)
After sets 1,3,5…
– 12 alt KB gorilla row w/ pause (6/side)
After sets 2,4,6…
– 12 banded no moneys
B) AMRAP in 15 minutes:
– 8 double KB deadlifts
– 12 push-ups (elevated if needed)
– 16 alternating box step ups
Performance
A) E3M x 6 sets:
– 2-3 bench press 85%
After sets 1,3,5…
– 12 alt KB gorilla row w/ pause (6/side)
After sets 2,4,6…
– 12 banded no moneys
B) Open WOD 11.2
AMRAP in 15 minutes:
– 9 deadlifts (155/100)
– 12 push-ups
– 15 box jumps (24/20”)
Fitness
E90S x 4-6 sets
1: 200m row
2: 15 wallballs
3: 12 pull-ups
4: 15 RKB swings
5: 12 up/downs
6: rest
Performance
E90S x 4-6 sets
1: 250/200m row
2: 20 wallballs
3: 15 pull-ups
4: 10 power cleans (135/95)
5: 10 burpees over the bar
6: rest
Fitness
A) E2.5M x 6 sets:
– 3 BB or goblet box squats @ 31X1 tempo
After odd sets:
– 6/side bent over KB row @ 31X1 tempo
After even sets:
– 12 alt. seated DB piston presses
Performance
A) E2.5M x 6 sets:
– 2 back squats 85-90%
Fitness & Performance
Strength Option
B) 3 sets for quality:
– 8-12 BB good mornings
– 8-12 supine medball hamstring curls
– 8/side SL double KB Romanian deadlifts
– 8-12 ring bicep curls
OR
Conditioning Option
B) 8-10 sets:
– 250m row or 500m bike
– R60S
