Monday 12/9

Fitness

A) EMOM x 5 sets each

1: 10 double KB sumo deadlifts

2: 8 seated BB strict press

 

B) For time:

– 600m run

– 15 RKB swings

– 15 DB push press

– 400m run

– 12 RKB swings

– 12 DB push press

– 200m run

– 9 RKB swings

– 9 DB push press

 

Performance

A) E30S x 20 sets:

– 1 power clean + push jerk @ 70-75%

 

B) For time:

– 600m run

– 15 power cleans (115/75)

– 15 shoulder to overhead

– 400m run

– 12 power cleans

– 12 shoulder to overhead

– 200m run

– 9 power cleans

– 9 shoulder to overhead

 

Tuesday 12/10

Fitness

A) E3M x 4 sets:

– 10 glute bridge DB bench press

– 5 strict pull-ups @ 3111 tempo

– 20 Russian plate twists

 

B) E5MOM x 4-5 sets:

– 400m row

– 20 weighted reverse lunges

– 15/12 push ups

– 40 single unders

 

Performance

A) E3M x 4 sets – bench press
Set 1: 4 @ 82%

Sets 2-4: 4 @ 76%

*After every set perform 4 weighted pull-ups AHAP.

 

B) E5MOM x 4-5 sets:

– 500/400m row

– 20 overhead plate reverse lunges (45/35)

– 15/12 HR push ups

– 40 double unders

 

Wednesday 12/11

Fitness

A) EMOM x 5 sets each

1: 10 alternating KB front rack box step ups

2: 10 KB sumo deadlift high pulls

 

B) EMOM x 20-30 minutes

– 6 goblet squats

– 5 hanging knee raises

– 4 NPU burpees over the bar 

 

Performance

A) E30S x 20 sets:

– 1 power snatch @ 70-75%

 

B) EMOM x 20-30 minutes

– 3 overhead squats (115/75)

– 3 toes to bar

– 3 burpees over the bar

 

Thursday 12/12

Fitness

A) E3MOM x 4 sets

– 8-6-8-6 back squats 

– 8 elevator ring rows

– 8 bent over reverse flys

*Back squats should be heavier from 8 to 6 and for the second 8 & 6.

 

B) 5 rounds for time:

– 200m run

– 8 DB thrusters

– 6 strict pull-ups

 

Performance

A) E3M x 4 sets – back squat
Set 1: 4 @ 82%

Sets 2-4: 4 @ 76%

 

B) 5 rounds for time:

– 200m run

– 8 thrusters (95/65)

– 8 pull-ups

 

*RX+ perform 115/75 thrusters and 6 CTB pull-ups or 4/3 bar MUs.

 

Fitness & Performance

C) 3 sets for quality:

– 10 reverse snow angels 

– 10/side glute med wall slides

 

Friday 12/13

Fitness

A) E2MOM x 8 sets

– 5 push press (building)

– 8 chest supported incline DB rows

 

Performance

A) E2MOM x 8 sets:

– 1 push press + 2 push jerks + 3 split jerks

*Build to a heavy set.

 

Fitness & Performance

B) 3 sets for quality:

– 1 lap heavy sled drag

– 1 lap contralateral carry

– 8-12 hamstring curls (w rower, towels or medball)

– 30 second accumulated L-sit

 

Saturday 12/14

Fitness

TBA

 

Performance

TBA

 

2-5pm Christmas Party @ Oak Highlands Brewery

 

Sunday 12/15

8am Endurance 

TBA

 

10-12pm Open Gym

Monday 12/2

Fitness

A) E3M x 4 sets – bench press
– 5 bench press (build to a tough set of 5)

*After every set perform: 

– 10 ring rows

 

B) E6M x 3-4 sets:

– 300 or 400m run

– 10 double KB deadlifts

– 12/9 cal row

– 14 push-ups

 

Performance

A) E3M x 4 sets – bench press
Set 1: 5 @ 78%

Sets 2-4: 5 @ 72%

*After every set perform: 

– 5-10 horizontal as possible ring rows

 

B) E6M x 3-4 sets:

– 400m run

– 10 double KB deadlifts (53/35s)

– 15/12 cal row

– 20/15 push-ups

 

*RX+ use 70/44s

 

Tuesday 12/3

Fitness

A) E90S x 8 sets (4 sets each)

Station 1: 6/side BB landmine presses @ 2111 tempo

Station 2: 6/side ipsilateral KB front rack curtsy step-down

*stack up plates or use a small box for step-downs

 

B) B) E3MOM x 4-7 sets:

– 200m row

– 8 alternating DB snatches

– 4 NPU burpee box step ups

 

Performance

A) E90S x 8 sets:

– 2 TnG power snatch

*Build to a heavy set.

 

B) E3MOM x 4-7 sets:

– 250/200m row

– 6 hang power snatch (95/65)

– 4-6 burpee box jump overs 

 

RX+ use 115/75.

 

Wednesday 12/4

Fitness

A) E3M x 4 sets:

– 5 back squats @ 3211 tempo (moderate)

– 8/side single arm DB floor press (heavy)

– 12 alternating double KB bent over rows (6/side)

 

B) EMOM x 10-12 min:

– 5 push-ups

– 6 DB thrusters 

– 7 inverted rows

 

Performance

A) E3M x 4 sets – back squats
Set 1: 5 back squats @ 78%

Sets 2-4: 5 back squats @ 72%

 

B) AMRAP in 12 min:

– 5 strict handstand push-ups (sub kipping)

– 7 DB thrusters (50/35, 35/25s)

– 9 chest to bar pull-ups

 

Thursday 12/5

Fitness

E10M x 3-4 sets:

– 600 or 800m run

– 28 RKB swings

– 21 box jumps step ups

– 14 double KB/DB clean + push press

 

Performance

E10M x 3-4 sets:

– 800m run

– 28 RKB swings (53)

– 21 box jumps (24/20”)

– 14 double KB clean + push press (53/35s)

 

Friday 12/6

Fitness 

A) E3M x 4 sets – deadlift
– 6 deadlifts @ 3011 tempo (moderate)

– 6/side extra range Jane Fondas @ 3011 tempo

– 10 supinated banded pull aparts

 

Performance

A) E3M x 4 sets – deadlift
Set 1: 5 @ 78%

Sets 2-4: 5 @ 72%

 

B) 3 sets for quality

– 12 alternating overhead BB reverse lunge

– 1 length walking sled pull through

– 30 sec sandbag march

– 60 sec max strict supinated pull-ups

 

Saturday 12/7

Fitness

TBA

 

Performance

TBA

 

Sunday 12/8

8am Endurance

TBA

 

10-12pm Open Gym