Monday 11/23
Fitness & Performance
A) E2M x 6 sets:
– 5 BB push press
After sets 1, 3, 5…
– 16 alt. double KB gorilla rows
After sets 2, 4, 6…
– 16 supinated band pull-aparts
*Keep PP at heaviest weight from 6’s on 11/15.
Fitness
B) EMOM x 10-20 sets
– 2 DB Up/down devil press
– 4 reverse lunges (weighted if able)
– 4 hanging knee raises
Performance
B) EMOM x 10-20 sets
– 2 DB devil press (35/25s)
– 4 DB reverse lunges
– 3 toes to bar
Tuesday 11/24
Fitness
E4M x 5 sets each (8 total):
Station 1:
– 400m run
– 10 KB goblet squats
Station 2:
-400m row
– 10 double DB hang power clean
Station 3:
– 400m run
– 10 strict pull-ups
Station 4:
– 400m row
– 10 box step overs
Station 5:
– 400m run
– 10 burpees over the bar
Station 6:
– rest
*Switch the rows and the runs the second time through.
Performance
E4M x 5 sets each (10 total):
Station 1:
– 400m run
– 12 front squats (115/75)
Station 2:
– 500/400m row
– 10 hang power clean (115/75)
Station 3:
– 400m run
– 12 CTB pull-ups
Station 4:
– 500/400m row
– 10 box jump overs (24/20”)
Station 5:
– 400m run
– 12 burpees over the bar
Station 6:
– rest
*Switch the rows and the runs the second time through.
*RX+ sub 5 bMUs for pull-ups.
Wednesday 11/25 – no 6:30 or 7:30pm class
Fitness & Performance
A) E4M x 4 sets:
– 8/side rear foot elevated split squats
– 8-12 dips
– 8-12 inverted BB rows
*heavier/harder than last week
Fitness
B) 5 rounds for time:
– 200m row
– 10 sandbag/goblet squats
– 10 push-ups
– 30 single unders
R60S
Performance
B) 5 rounds for time:
– 250/200m row
– 10 sandbag/goblet squats (53/35ish)
– 10 push-ups
– 30 double unders
R60S
RX+ use 70/44 w/ deficit push-ups
Thursday 11/26 – gym closed
Happy Thanksgiving!
Friday 11/27 – 7:45 & 9am only
Fitness
At 0:00…
– 800m run (scale to 600m)
– 3 rounds:
- 12 double DB deadlifts
- 9 double DB hang power cleans
- 6 double DB push press
+
At 12:00…
– 800m row
– 4 rounds:
- 12 wallballs
- 12 RKB swings
+
At 24:00
– Pick run or row
– 5 rounds:
- 4 pull-ups
- 8 push-ups
- 12 air squats
Performance
At 0:00…
– 800m run
– 3 rounds:
- 12 deadlifts (135/95, 115/75, 95/65)
- 9 hang power cleans
- 6 shoulder to overhead
+
At 12:00…
– 1000/800m row
– 4 rounds:
- 15 wallballs (20/14)
- 15 RKB swings (53/35)
+
At 24:00
– Pick run or row
– 5 rounds of “Cindy”
- 5 pull-ups
- 10 push-ups
- 15 air squats
Saturday 11/28
Fitness
TBA
Performance
TBA
Sunday 11/29
Open Gym 10-12pm