Fitness

A) E4M x 4 sets:

– 6 BB or goblet box squats 

– 7/side single arm ring rows

– 8/side single arm DB floor press w/ pause

*Box squats should be heavier than last week.

B) E4M x 4-5 sets:

– 15/12 cal row

– 12 wallballs (20/14)

– 9 hanging knee raises or lemon squeezes

Performance

A) E3.5M x 4 sets:

– 6 back squats 72.5-77.5%

B) E4M x 4-5 sets:

– 20/15 cal row

– 15 wallballs (20/14)

– 10 toes to bar

Fitness

A) E2M x 8 sets (4 each)

Odd sets: 16 alternating top down DB incline press

Even sets: 8 bent over BB rows w/ pause

B) E3MOM x 4-7 sets:

– 250/200m row

– 6 shoulder to overhead (115/75,95/65)

– 6 up/down to box step up

Performance

A) E2M x 8 sets

Sets 1-4: 1 pause split jerk + 2 split jerks

Sets 5-8: 2 split jerks

B) E3MOM x 4-7 sets:

– 250/200m row

– 6 shoulder to overhead (115/75,95/65)

– 6 burpee box jump overs 

*RX+ use 135/95 or 155/105.

Fitness

A) E2M x 4 sets each

Station 1:

• 6-8/side DB box step-ups

Station 2:

• 10-12 DB French press
• 10-12 tall kneeling banded lat pull-downs

*Same or heavier weight than last week.

B) EMOM x 10-20 sets

– 3 strict pull-ups

– 4 DB hang squat clean 

– 5 push-ups

*Elevate push-ups if needed to keep unbroken. 

Performance

A) E2M x 8 sets:

Sets 1-4: 2 position clean (hang, floor)

Sets 6-8: 1 clean (floor)

*Receive cleans in a full squat if able

B) EMOM x 10-20 sets

– 3 strict pull-ups

– 3-4 DB hang squat clean (35/25s)

– 3-5 burpees

*RX+ use 50/35s.

Fitness & Performance

A) E3.5M x 4 sets:

– 12-16 DB/KB Romanian deadlifts

– 8-12 dips (weighted, BW, band, box)

– 8-12 L-seated band row w/ pause

*Heavier than 12/18

B) 5 rounds for time:

– 200m run

– 15 RKB swings (53/35)

– 12/9 push-ups

R60S

*RX+ use 70/44 w/ deficit push-ups or 6-9 HSPUs.

Fitness

E2M x 3-4 sets

Station 1: 24/18 or 20/15 cal row

Station 2: 12 DB thrusters + 9 strict pull-ups + 6 up/downs

Station 3: 300m or 200m run

Station 4: 12 RKB swings + 9 push-ups + 30 single unders 

Station 5: rest

Performance

E2M x 3-4 sets

Station 1: 30/24 cal row

Station 2: 12 thrusters (95/65) + 9 pull-ups + 6 burpees over the bar

Station 3: 300m run

Station 4: 15 RKB swings (53/35) + 12 push-ups + 30 double unders 

Station 5: rest

RX+: 40/30 cal row, 115/75 BB, 400m run, 70/44 KB and 50 double unders

Gym Closed – Merry Christmas!

Fitness

“12 Days of Christmas”

1: DB devil press

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 devil press

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 (20/14)

12: burpees

RX+: 55/35 devil press, 115/75 barbell, 70/44 kettlebell

RX: 35/25 devil press, 95/65 barbell, 53/35 kettlebell

Scaled: 25/15 devil press, 75/45 barbell, 35/25 kettlebell

*Like the song “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.