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