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