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Monday 12/7
Fitness
A) E4M x 3 sets:
– 8 BB or goblet box squats
– 8 ring rows w/ pause
– 8-12 DB floor press w/ pause
*Come to a sitting position on box and pause without losing tension.
B) 4-6 rounds for times
– 15/12 cal row
– 12 RKB swings (53/35)
– 9 up/down to box step up
R2M
Performance
A) E4M x 3 sets:
– 8 back squat 65-70%
B) 4-6 rounds for times
– 20/15 cal row
– 15 RKB swings (53/35)
– 10 burpee to box jump + step down (20/16”)
R2M
RX+ use 70/44.
Tuesday 12/8
Fitness
A) E2M x 10 sets:
– 3 deadlifts
After sets 1, 3, 5, 7, 9…
– 8 half kneeling banded lat pull-downs w/pause
After sets 2, 4, 6, 8, 10…
– 8 seated DB overhead presses
*DLs should be heavier than 11/30
B) 3 rounds for time:
– 400m run
– 20-16-12 SA DB snatch (50/35)
– 12 sit-ups
R60S
Performance
A) E2M x 10 sets:
– 1 deadlift @ 85-90%
B) 3 rounds for time:
– 400m run
– 20-16-12 SA DB snatch (50/35)
– 12 toes to bar
R60S
Wednesday 12/9
Fitness
A) E4M x 3 sets:
– 8 bench press
– 8-10/side bent over DB/KB row
– 8-10/side side plank w/ elbow taps
B) 12 min AMRAP
– 3 strict pull-up
– 6 push-up
– 9 RKB swing
– 20 single unders
Performance
A) E4M x 3 sets:
– 8 bench press 65-70%
– 8-10/side bent over DB/KB row
B) 12 min AMRAP
– 3 strict pull-up
– 6 push-up
– 9 RKB swing (53/35)
– 20 double unders
*RX+ use 70/44 and perform 1 ring or bar muscle up instead of pull-ups.
Thursday 12/10
Fitness
E3M x 3-4 times through (12-16 total stations)
Station 1:
– 300m run
– 6 double DB hang power clean + push press
Station 2:
– 300m row
– 9 double DB front squats
Station 3:
– 300m run
– 12 box/bench dips
Station 4:
– 300m row
– 15 abmat sit-ups
*Scale runs and/or rows to 200m if needed
Performance
E3M x 3-4 times through (12-16 total stations)
Station 1:
– 300m run
– 6 power clean + push jerk (135/95, 115/75, 95/65)
Station 2:
– 350/300m row
– 9 front squats
Station 3:
– 300m run
– 12 ring dips
Station 4:
– 350/300m row
– 15 lemon squeezes
Friday 12/11
Fitness
A) E2M x 4 sets each
Station 1:
- 10/side KB front foot elevated split squat
Station 2:
- 10 DB seated Arnold press
- 10 supinated inverted BB row
*Same or heavier weight than last week.
Performance
A) E2M x 8 sets:
Sets 1-4: 3 position clean (high, hang, 2” below knee)
Sets 4-8: 2 position clean (hang, 2” below knee)
*Receive cleans in a full squat if able
B) Strength Option
3-4 sets for quality:
– 8/side BB box step-ups (knee height)
– 8 1½ DB low incline press (bench on 20”)
+
3-4 sets for quality:
– 16 double KB Romanian deadlifts
– 8 low incline chest supported DB row
OR
C) Conditioning Option
5-6 sets:
– 500m row/ski
– R2M
*Keep all sets within +/- 3 sec off first set.
*1000m for bike
Saturday 12/12
Fitness
TBA
Performance
TBA
Sunday 12/13
Open Gym 10-12pm