Pre-order for hoodies ends this Friday, 11/26. Get yours here! (available in red, nave, and gray)
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