Monday 12/30 – no 7:30pm

Fitness

A) E3MOM x 4 sets

– 10-8-6-4 back squats 

– 12 alternating banded psoas marches

 

B) 12 min AMRAP:

– 3 strict

– 6 push-ups

– 9 medall squats

 

Performance

A) E3M x 4 sets – back squat
Set 1: 1 @ 92-96%

Sets 2-4: 3 @ 86%

 

B) 12 min AMRAP:

– 3 weighted pull-ups 35/25 (sub w/ unweighted pull-ups)

– 6 push-ups on DBs

– 9 goblet squats

 

Tuesday 12/31 – 4:30pm is last class of the day

Fitness

A) EMOM x 10 min (5 sets each)

Station 1: 8 snatch grip hover Romanian deadlifts

Station 2: 8 DB bench press

 

B) E3M x 4-7 sets:

– 12/9 or 10/7 cal row

– 8 hanging knee raise

– 4 DB devil presses 

 

Performance

A) EMOM x 10 sets

– 1 pause snatch

*Go by feel. Build to a heavy but sharp single.

 

B) E3M x 4-7 sets:

– 12/9 cal row

– 8 toes to bar

– 4 DB devil presses (35/25s)

 

RX+ row 15/12 calories and use 50/35s.

 

Wednesday 1/1 – 9am only

Fitness

For time in teams of three:

– 1200/900m row (in 200/150m splits)

– 90 DB snatches

– 1200m run (in 200m splits)

– 90 strict pull-ups/ring rows

– 1200/900m row (in 200/150m splits)

– 90 wallballs 

– 1200m run (in 200m splits)

– 90 burpees

 

Performance

For time in teams of three:

– 1500/1200m row (in 250/200m splits)

– 120 DB snatches (50/35)

– 1600m run with medball(in 200m splits)

– 120 pull-ups

– 1500/1200m row (in 250/200m splits)

– 120 wallballs (20/14)

– 1600m run with medball (in 200m splits)

– 120 burpees over the rower

 

Thursday 1/2

Fitness

A) E3M x 4 sets:

– 10-8-6-4 bench press

– 8 ring reverse flys

 

B) 5 rounds for time:

– 200m run

– 14-12-10-8-6 DB hang power cleans 

– 30 single unders

 

Performance

A) E3M x 4 sets – bench press
Set 1: 1 @ 92-96%

Sets 2-4: 3 @ 86%

*After every set perform 8 ring reverse flys

 

B) 5 rounds for time:

– 200m run

– 12-10-8-6-4 power cleans (135/95)

– 30 double unders

 

Friday 1/3

Fitness

A) EMOM x 10 sets

Station 1: 8 DB push presses

Station 2:  8 bent over BB rows

 

Performance

A) EMOM x 5 sets:

– 1 push jerk + 1 split jerk @ 50-70%

+ 

E2MOM x 5 sets:

– 1 split jerk @ 75+%

*Build to a heavy set. Stay under 75% for the first 6 sets.

 

Fitness & Performance

B) 3 sets for quality:

– 1 lap sandbag front loaded sled drag 

– 45-60 sec earthquake bar hold

– 16-20 KB/DB death march

– 20 sec accumulated chin over pull-up bar hold

 

Saturday 1/4

Fitness

TBA

 

Performance

TBA

 

Sunday 1/5 

8am Endurance 

TBA

 

10-12pm Open Gym

 

 

Monday 12/23 – no 7:30pm

Fitness

A) E2MOM x 8 sets

– 4 push presses

– 8 bent over rows (switch arms each set, 4 each)

 

B) Every 3 minutes x 4-7 sets:

– 200m run

– 8 DB push press

– 40 single unders

*pick a weight that is tough but unbroken for S2O.

*RX+ perform 2-4 bar or ring muscle-ups instead of T2B.

 

Performance

A) E2MOM x 8 sets:

– 1 push jerk + 2 split jerks

*Build to a heavy set.

 

B) Every 3 minutes x 4-7 sets:

– 200m run

– 6 shoulder to overhead

– 40 double unders

*pick a weight that is tough but unbroken for S2O.

*RX+ perform 2-4 bar or ring muscle-ups instead of T2B.

 

C) 3 sets for quality:

– 8 BB abdominal rollouts

– 10 DB rear laterals

 

Tuesday 12/24 – 5:30/6:30/9am/12pm only (no evening classes)

“12 Days of Christmas”

 

Fitness

“12 Days of Christmas”

1: DB man maker

2: push-ups

3: DB thrusters 

4: hanging knee raise

5: DB hang power cleans 

6: pull-ups

7: DB push press

8: KB swings

9: calories rowed

10: box step-ups

11: wallballs

12: burpees

 

Performance

“12 Days of Christmas”

1: DB man maker

2: ring dips

3: thrusters 

4: toes to bar

5: hang power cleans 

6: pull-ups

7: shoulder to overhead

8: KB swings (53/35)

9: box jumps – SD (24/20”)

10: calories rowed

11: wallballs

12: burpees

 

RX+: 55/35 man maker, 115/75 barbell, 70/44 kettlebell

RX: 35/25 man maker, 95/65 barbell, 53/35 kettlebell

Scaled: 25/15 man maker, 75/45 barbell, 35/25 kettlebell

 

*Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.

 

*40 minute cut-off.

 

Wednesday 12/25 – gym closed

Merry Christmas!

 

Thursday 12/26 – (no 5:30/6:30am) 9am/12/4:30/5:30/6:30pm only

Fitness

A) 3 rounds for time:

– 600m run

– 20 DB hang squat cleans

– 20 burpees

 

B) 3 sets for time:

– 10 x delt triad (front, side, overhead)

– 20 alternating bicep curls

 

Performance

A) “Helton”

3 rounds for time:

– 800m run

– 30 DB hang squat cleans (50/30)

– 30 burpees

 

B) 3 sets for time:

– 10 x delt triad (front, side, overhead)

– 20 alternating bicep curls

 

Friday 12/27 – no 6:30pm

Fitness 

A) E3M x 4 sets – deadlift
– 5 deadlifts @ 3011 tempo (moderate to heavy)

– 6/side single leg glute bridges w/ pause

– 7 ring reverse flys

 

Performance

A) E3M x 4 sets – deadlift
Set 1: 1 @ 92%

Sets 2-4: 3 @ 82% 

 

Fitness & Performance

B) 3 sets for quality:
– 1 length sandbag hug walk + 3 squats per line

– 10-15 DB lat pull-overs

– 1 lap waiters carry w/ contralateral KB front rack hold

– max effort diamond push-ups @ 1111 tempo

 

Saturday 12/28 – regular schedule

Fitness

TBA

 

Performance

TBA

 

Sunday 12/29 – regular schedule

8am Endurance 

TBA

10-12pm Open Gym