Fitness
A) E3M x 5 sets:
– 5 BB/dKB front squats w/ 32X1 tempo
– 8-12 DB tall kneeling press
– 8-12 ring rows
Performance
A) E3M x 5 sets
– 5 front squats w/ 32X1 tempo @50-60%
Fitness & Performance
B) E3M x 4-7 sets:
– 12/9 cal row
– 9 DB/KB thrusters (35/25s)
– 6 pull-ups
RX+ complete 15/12 cal row and/or with CTB pull-ups.
Monday 11/29
Fitness & Performance
A) E3M x 4 sets:
– 8-12 BB Romanian deadlifts @ 50-65%
– 8-12 DB floor press w/ pause
– 8-12/side bent over KB row
B) 3 rounds for time:
– 600-400-200m run
– 30-20-10 alt DB hang power clean (50/35 switch every 5 reps)
– 30-20-10 push-ups
*Fitness scale with 400-300-200m runs and/or elevated push-ups
C) 2-3 sets:
– 10 hollow rocks
– 20 sec/side side plank
– 30 mountain climbers
Rest as needed
Tuesday 11/30
Fitness
A) E3M x 5 sets:
– 5 BB/dKB front squats w/ 32X1 tempo
– 8-12 DB tall kneeling press
– 8-12 ring rows
Performance
A) E3M x 5 sets
– 5 front squats w/ 32X1 tempo @50-60%
Fitness & Performance
B) E3M x 4-7 sets:
– 12/9 cal row
– 9 DB/KB thrusters (35/25s)
– 6 pull-ups
RX+ complete 15/12 cal row and/or with CTB pull-ups.
Wednesday 12/1
Fitness
2 sets total:
8 min AMRAP
– 250/200m row
– 10 RKB swings
– 6 up/downs
+
R4M
+
8 min AMRAP
– 200m run
– 10 air squats
– 6 hanging knee raises
+
R4M
Performance
2 sets total:
8 min AMRAP
– 250/200m row
– 6 hang power cleans (115/75, 95/65)
– 6 burpees over barbell
+
R4M
+
8 min AMRAP
– 200m run
– 12 air squats
– 6 toes to bar
+
R4M
Thursday 12/2
Fitness
A) E2M x 8 sets (4 each, alternating)
Station 1:
– 12-16 alternating DB incline press
– 12-16 banded good mornings
Station 2:
– 12-16 alternating KB gorilla rows
– 12-16 seated leg lift overs
B) 10 min AMRAP
– 2 alternating DB snatches
– 4 DB box step-overs
– 18 single unders
*Add 2 reps to DB snatches every round
Performance
A) E2M x 8 sets
Sets 1-2: 3 position snatch (high, hang, 2” below knee)
Sets 3-4: 2 position snatch (hang, 2” below knee)
Sets 5-8: 1 position snatch (2” below knee)
*Receive in a squat if able
B) 10 min AMRAP:
– 1 squat snatch (95/65)
– 3 box jump overs (24/20”)
– 18 double unders
*Add 1 rep to snatch every round
*RX+ use 115/75
Friday 12/3
Fitness
A) E2.5M x 6 sets
– 3-6 bench press
After odd sets:
– 8 DB lat pull-over
After even sets:
– 8/side DB external rotations
Performance
A) E2.5M x 6 sets
– bench press
*Set 1: 5 @ 70%.
*Set 2: 3 @ 80%
*Sets 3-6: 1-3 @ 82.5%-92.5%
After odd sets:
– 8 DB lat pull-over
After even sets:
– 8/side DB external rotations
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 8-12/side split squat (harder: RFE, easier: regular split squat)
– 12-16 overhead double banded tricep extension (red/red, red/green, green/green)
– 8-12 DB weighted hanging knee raises
– 12-16 BB drag curls
OR
Conditioning Option
5 sets:
– 500m row / 1000m bike / 400m ski
R2M
*Goal is to stay +/- 5 seconds from initial set at 80-90% pacing.
Saturday 12/4
Fitness
TBA
Performance
TBA
Sunday 12/5
10-12pm Open Gym
Fitness & Performance
A) E3M x 4 sets:
– 8-12 BB Romanian deadlifts @ 50-65%
– 8-12 DB floor press w/ pause
– 8-12/side bent over KB row
B) 3 rounds for time:
– 600-400-200m run
– 30-20-10 alt DB hang power clean (50/35 switch every 5 reps)
– 30-20-10 push-ups
*Fitness scale with 400-300-200m runs and/or elevated push-ups
C) 2-3 sets:
– 10 hollow rocks
– 20 sec/side side plank
– 30 mountain climbers
Rest as needed
Fitness
A) E2.5M x 6 sets
– 3-6 bench press
After odd sets:
– 8 double KB bent over row
After even sets:
– 8 tall kneeling banded lat pull-down
B) EMOM x 10-20 sets:
– 3 hanging knee raises
– 4 push-ups
– 5 wallballs
*Scale up to reps of 5-5-5 or try Performance.
Performance
A) E2.5M x 6 sets
– 3-6 bench press
*Set 1: 5 @ 65%.
*Set 2: 3 @ 75%
*Sets 3-6: 1-3 @ 80%-90%
After odd sets:
– 8 double KB bent over row
After even sets:
– 8 tall kneeling banded lat pull-down
B) EMOM x 10-20 sets:
– 3 toes to bar
– 5 push-ups
– 7 wallballs (20/14)
Fitness
A) E2M x 8 sets (4 each)
Odd: 8-12 /side half kneeling landmine presses
Even: 8-12 DB Romanian deadlifts + 8-12 tall kneeling band pull-downs
B) 5 rounds for time:
– 250/200m row
– 8 shoulder to overhead (115/75, 95/65, 75/55)
– 30 double unders
Performance
A) E2M x 8 sets
Sets 1-2: 3 split jerks
Sets 3-4: 2 split jerks
Sets 4-8: 1 split jerk
*If you feel good, go for today’s heavy 1RM.
B) 5 rounds for time:
– 250/200m row
– 8 shoulder to overhead (115/75, 95/65, 75/55)
– 30 double unders
RX+ use 135/95
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Monday 11/22
Fitness
A) E2M x 8 sets (4 each)
Odd: 8-12 /side half kneeling landmine presses
Even: 8-12 DB Romanian deadlifts + 8-12 tall kneeling band pull-downs
B) 5 rounds for time:
– 250/200m row
– 8 shoulder to overhead (115/75, 95/65, 75/55)
– 30 double unders
Performance
A) E2M x 8 sets
Sets 1-2: 3 split jerks
Sets 3-4: 2 split jerks
Sets 4-8: 1 split jerk
*If you feel good, go for today’s heavy 1RM.
B) 5 rounds for time:
– 250/200m row
– 8 shoulder to overhead (115/75, 95/65, 75/55)
– 30 double unders
RX+ use 135/95
Tuesday 11/23
Fitness
A) E2M x 8 sets (4 each)
Odd sets:
– 16 alternating front rack BB/KBs reverse lunges
– 8 L-seated band row (green)
Even sets:
– 8-12 dips (rings/box/bench)
– 8/side wide stance banded twists
B) 3 rounds for time:
– 400m run
– 24-20-16 KB swings
– 12-10-8 box jump overs
Performance
A) E2M x 8 sets
Sets 1-4: 2 cleans
Sets 5-8: 1 clean
B) 3 rounds for time:
– 400m run
– 30-24-18 KB swings (53/35)
– 15-12-9 box jump overs (24/20”)
RX+ use 70/44.
Wednesday 11/24 – no 6:30 or 7:30pm classes
Fitness
A) E2.5M x 6 sets
– 3-6 bench press
After odd sets:
– 8 double KB bent over row
After even sets:
– 8 tall kneeling banded lat pull-down
B) EMOM x 10-20 sets:
– 3 hanging knee raises
– 4 push-ups
– 5 wallballs
*Scale up to reps of 5-5-5 or try Performance.
Performance
A) E2.5M x 6 sets
– 3-6 bench press
*Set 1: 5 @ 65%.
*Set 2: 3 @ 75%
*Sets 3-6: 1-3 @ 80%-90%
After odd sets:
– 8 double KB bent over row
After even sets:
– 8 tall kneeling banded lat pull-down
B) EMOM x 10-20 sets:
– 3 toes to bar
– 5 push-ups
– 7 wallballs (20/14)
Thursday 11/25 – gym closed
Happy Thanksgiving!
Friday 11/26 – 7:45 & 9am classes only
Fitness
“Little Badger”
3 rounds for time:
– 25 double DB hang squat cleans
– 20 strict pull-ups (in UB sets of 5)
– 600m run
Performance
“Badger”
3 rounds for time:
– 30 squat cleans (95/65)
– 30 pull-ups
– 800m run
Saturday 11/27
Fitness
TBA
Performance
TBA
Sunday 11/28
10-12pm Open Gym
Fitness
A) E2M x 10 sets
– 3 box squats w/ pause
After odd sets:
– 8-10 DB floor press
After even sets:
– 8-10 ring row
Performance
A) E2M x 10 sets:
– back squat
*Set 1: 5 @ 60%.
*Set 2: 4 @ 70%
*Sets 3: 3 @ 75%
*Sets 4 @: 2 @ 80%
*Sets 5-10: 1-2 @ 85-90%
Fitness & Performance
B) Strength Option
3-4 sets:
– 16-20 alt. DB weighted lunges
– 10-20 DB tricep rollback extensions
– 10-20 BB drag curls
– 10 banded 90/90s w/ PVC
OR
Conditioning Option
10-15 rounds:
– 30 sec at 90% row, bike, or ski
– 30 sec rest (easy spin on bike)
*Pick another modality than last week, do more sets, and/or increase intensity.
Fitness & Performance
A) E3M x 4 set:
– 8-12 BB Romanian deadlifts @ 50-60%
– 8-12 DB seated overhead press
– 8-12/side bent over KB row
Fitness
B) For time:
– 1000m row
– 60 RKB swings (53/35)
– 30 burpees over the rower
Performance
B) For time:
– 1000m row
– 60 RKB swings (53/35)
– 30 burpees over the rower
RX+ use 70/44
Fitness & Performance
C) 2-3 sets:
– 10 hollow rocks
– 20 sec/side side plank
– 30 mountain climbers
Rest as needed