Monday 1/4
A) E4M x 4 sets:
– 6 bench press
– 8-10/side bent over DB/KB row
– 20 sec/side side plank
B) 3 rounds for time:
– 400m run
– 30-20-10 SA DB hang cleans (in sets of 5/hand)
– 30-20-10 push-ups
Performance
A) E4M x 4 sets:
– 6 bench press 70-75%
– 8-10/side bent over DB/KB row
B) 3 rounds for time:
– 400m run
– 30-20-10 SA DB hang cleans (50/35 in sets of 5/hand)
– 30-20-10 chest to ground push-ups
Tuesday 1/5
Fitness
A) E4M x 3 sets:
– 12 Romanian deadlifts (BB or double DB/KB)
– 8-12 supinated pull-ups (weighted, BW, or banded)
– 8-12 seated DB lateral raise
B) 9 minute AMRAP:
– 8 double KB/DB deadlifts
– 9 perfect push-ups
– 10 prisoner reverse lunges
Performance
A) E4M x 3 sets:
– 12 Romanian deadlifts @ 55-60%
– 8-12 supinated pull-ups (weighted, BW, or banded)
– 8-12 seated DB lateral raise
B) 9 minute AMRAP:
– 9 double KBdeadlifts (53/35)
– 9 double DB push press (35/25s)
– 9 box jumps w/ step down (20/16”)
RX+ perform 6 HSPUs, 24/20” box jumps
Fitness & Performance
C) 3 sets:
– 10 candlesticks
– 10 banded glute bridge w/ 10 second hold on final rep
– 20 band pull-aparts
Wednesday 1/6
Fitness
E2M x 3-4 times through (15-20 total stations)
Station 1:
– 200m run
– 8 alternating DB snatch
Station 2:
– 250/200m row
– 8 DB thrusters
Station 3:
– 200m run
– 8 hanging knee raises
Station 4:
– 250/200m row
– 8 up/downs
Station 5:
– rest
Performance
E2M x 3-4 times through (15-20 total stations)
Station 1:
– 200m run
– 8 hang power snatch (96/65, 75/55, 65/45)
Station 2:
– 250/200m row
– 8 thrusters
Station 3:
– 200m run
– 8 toes to bar
Station 4:
– 250/200m row
– 8 burpee over the barbell
Station 5:
– rest
Thursday 1/7
Fitness
A) E2M x 4 sets each
Station 1:
- 12-16 DB/KB front rack reverse lunges
Station 2:
- 10-12 tough push-ups (weighted, BW, or elevated)
- 10-12 DB lat pull-over
B) E3M x 4-7 sets
– 12/9 or 10/7 cal row
– 10 wallballs
– 8 double DB hang power cleans
Performance
A) E2M x 8 sets:
Sets 1-4: 2 cleans
Sets 6-8: 1 clean
*Receive cleans in a full squat if able
B) E3M x 4-7 sets
– 12/9 cal row
– 12 wallballs (20/14)
– 6 TnG power cleans
Pick a weight on power cleans that is challenging yet can be kept unbroken.
*RX+ perform 15/12 cal rows
Friday 1/8
Fitness
A) E2M x 8 sets (4 each)
Odd sets:
– 8-12 seated BB overhead press
Even sets:
– 16 alternating KB gorilla rows
Performance
A) E2M x 8 sets
Sets 1-4: 2 split jerks
Sets 5-8: 1 split jerk
*Build to a heavy but crisp single
Fitness & Performance
Strength Option
B) 3 sets for quality:
– 12 alternating side lateral goblet squats (6/side)
– 1 lap lateral sled drag
– 12 DB hex press
– 6 ring YTWs
Conditioning Option
B) 5-6 sets:
– 500m row or 1000m bike
– R90S
*Keep all sets within +/- 3 sec off first set and same as last week.
Saturday 1/9
Fitness
TBA
Performance
TBA
Sunday 1/10
Open Gym 10-12pm