Monday 12/28 – no 7:30pm
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.
Tuesday 12/29
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.
Wednesday 12/30 – no 7:30pm
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.
Thursday 12/31 – 5:30/6:30am/12/4:30pm (no 5:30/6:30/7:30pm)
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
Friday 1/1 – 9am only
Fitness & Performance
“Fight Gone Bad”
- 3 rounds for total reps:
- – 1 minute wallballs (20/14)
- – 1 minute KB sumo deadlift highpulls (70/53)
- – 1 minute box jumps (20 in)
- – 1 minute push press (75/55)
- – 1 minute row for calories
- – 1 minute Rest
Saturday 1/2
Fitness
TBA
Performance
TBA
Sunday 1/3
Open Gym 10-12pm