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
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.
Monday 12/21
Fitness
A) E2M x 4 sets each
Station 1:
Station 2:
*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
Fitness
A) E2M x 4 sets each
Station 1:
Station 2:
*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.
Fitness & Performance
A) E3.5M x 4 sets:
– 16 DB/KB Romanian deadlifts
– 8-12 dips (weighted, BW, band, box)
– 8-12 L-seated band row w/ pause
B) Strength Option
3 sets for quality:
– 20 alt. DB/KB walking lunges
– 10-15 BB anchored sissy squats
+
3 sets for quality:
– 10-15 DB/BB/EZ curls
– 10-15 DB rollback tricep extensions
OR
C) Conditioning Option
5-6 sets:
– 500m row or 1000m bike
– R90S
*Keep all sets within +/- 3 sec off first set and same as last week.
Fitness
E2M x 3-4 times through (15-20 total stations)
Station 1:
– 200m run
– 8 double DB hang power cleans
Station 2:
– 250/200m row
– 6 DB thrusters
Station 3:
– 200m run
– 8 strict pull-ups
Station 4:
– 250/200m row
– 6 up/down to box step-up
Station 5:
– rest
Performance
E2M x 3-4 times through (15-20 total stations)
Station 1:
– 200m run
– 8 hang power cleans (115/75, 95/65, 75/55)
Station 2:
– 250/200m row
– 6 thrusters
Station 3:
– 200m run
– 8 chest to bar pull-ups
Station 4:
– 250/200m row
– 6 burpee to box jump + step down (20/16”)
Station 5:
– rest
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
B) EMOM x 10-20 sets:
– 3 OH weighted sit-ups
– 4 KB swings
– 5 wallballs
Performance
A) E4M x 4 sets:
– 8 back squat 65-70%
*Same weight as last week.
B) EMOM x 10-20 sets:
– 3 toes to bar
– 4 KB swings (53/35)
– 5 wallballs (20/14)
*RX+ complete with 70/44 and/or 4-5-6 rep scheme.
Monday 12/14
Fitness
A) E2M x 6 sets:
– 3 BB push press
After sets 1, 3, 5…
– 8 3-point DB/KB bent over row L
After sets 2, 4, 6…
– 8 3-point DB/KB bent over row R
*Start PP at heaviest weight from 4’s on 12/4.
B) E3M x 4-6 sets:
– 15/12 cal row
– 6 DB hang power clean + push press
Performance
A) E2M x 6 sets:
– 3 BB push press
*Start PP at heaviest weight from 4’s on 12/4.
B) E3M x 4-6 sets:
– 20/15 cal row
– 5 push jerk
*Push jerk should be at heaviest weight from part A and taken from the floor.
Tuesday 12/15
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
B) EMOM x 10-20 sets:
– 3 OH weighted sit-ups
– 4 KB swings
– 5 wallballs
Performance
A) E4M x 4 sets:
– 8 back squat 65-70%
*Same weight as last week.
B) EMOM x 10-20 sets:
– 3 toes to bar
– 4 KB swings (53/35)
– 5 wallballs (20/14)
*RX+ complete with 70/44 and/or 4-5-6 rep scheme.
Wednesday 12/16
Fitness
E2M x 3-4 times through (15-20 total stations)
Station 1:
– 200m run
– 8 double DB hang power cleans
Station 2:
– 250/200m row
– 6 DB thrusters
Station 3:
– 200m run
– 8 strict pull-ups
Station 4:
– 250/200m row
– 6 up/down to box step-up
Station 5:
– rest
Performance
E2M x 3-4 times through (15-20 total stations)
Station 1:
– 200m run
– 8 hang power cleans (115/75, 95/65, 75/55)
Station 2:
– 250/200m row
– 6 thrusters
Station 3:
– 200m run
– 8 chest to bar pull-ups
Station 4:
– 250/200m row
– 6 burpee to box jump + step down (20/16”)
Station 5:
– rest
Thursday 12/17
Fitness
A) E4M x 4 sets:
– 8 bench press
– 8-10/side bent over DB/KB row
– 8-10/side side plank w/ elbow taps
B) 10 rounds for time:
– 10 SA DB hang power clean (5/side)
– 10 push-ups
– 30 single unders
Performance
A) E4M x 4 sets:
– 8 bench press 65-70%
– 8-10/side bent over DB/KB row
B) 10 rounds for time:
– 10 SA DB hang power clean (5/side @ 50/35)
– 10 push-ups
– 20 double unders
*RX+ sub 5 HSPU, strict or kipping.
Friday 12/18
Fitness & Performance
A) E4M x 3 sets:
– 16 DB/KB Romanian deadlifts
– 8-12 dips (weighted, BW, band, box)
– 8-12 L-seated band row w/ pause
B) Strength Option
3 sets for quality:
– 20 alt. DB/KB walking lunges
– 10-15 BB anchored sissy squats
+
3 sets for quality:
– 10-15 DB/BB/EZ curls
– 10-15 DB rollback tricep extensions
OR
C) Conditioning Option
5-6 sets:
– 500m row or 1000m bike
– R90S
*Keep all sets within +/- 3 sec off first set and same as last week.
Saturday 12/19
Fitness
TBA
Performance
TBA
Sunday 12/20
Open Gym 10-12pm