Monday 12/21
Fitness
A) E2M x 4 sets each
Station 1:
- 10-12/side KB front foot elevated split squat
Station 2:
- 10-12 DB seated Arnold press
- 10-12 supinated inverted BB row
*Same or heavier weight than last week.
B) E5M x 4 sets:
– 400m row
– 6 double DB hang squat cleans
– 8 renegade rows
Performance
A) E2M x 8 sets:
Sets 1&2: 3 position clean (high, hang, 2” below knee)
Sets 3-5: 2 position clean (hang, 2” below knee)
Sets 6-8: 1 clean (floor)
*Receive cleans in a full squat if able
B) E5M x 4 sets:
– 500/400m row
– 5 TnG squat cleans
*Goal is to get faster on rows and heavier on cleans each set.
Tuesday 12/22
Fitness
A) E2M x 6 sets
Odd sets: 16 alternating top down DB incline press
Even sets: 8 bent over BB rows w/ pause
B) EMOM x 10-20 sets
– 4 DB push press
– 4 ring rows
– 4 box step-ups
Performance
A) E2M x 6 sets
– 1 pause split jerk + 2 split jerks
*The first rep has a pause on the dip AND at the catch.
*Keep weight light to moderate to maintain form.
B) EMOM x 10-20 sets
– 3 shoulder to overhead
– 3 pull-ups
– 3 box jump overs
*Use a weight that is tough but UB and smooth.
*RX+ perform CTB pull-ups.
Wednesday 12/23
Fitness
A) E4M x 4 sets:
– 8 BB or goblet box squats
– 8-10 ring rows w/ pause
– 8-12 DB floor press w/ pause
Every 3 minutes x 4-7 sets:
– 200m run
– 5/side SA DB hang power clean
– 10 DB goblet hold reverse lunges
– 20 single unders
Performance
A) E3.5M x 4 sets:
– 6 back squats 70-75%
B) Every 3 minutes x 4-7 sets:
– 200m run
– 5/side SA DB hang power clean (50/35)
– 10 DB goblet hold reverse lunges
– 20 double unders
Thursday 12/24 – 6am/9am/12pm only (no evening classes)
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.
Friday 12/25
Gym Closed – Merry Christmas!
Saturday 12/26
Fitness
TBA
Performance
TBA
Sunday 12/27
10-12pm Open Gym