Monday 12/27
Fitness
A) E3M x 6 sets:
– 10-8-6-10-8-6 deadlifts
*The second wave should be heavier than the first.
After odd sets: 8-12 strict supinated pull-ups
After even sets: 8-12 DB bench press
B) 5 rounds for time:
– 200m run
– 10-8-6-4-2
DB up/down devil press DB or unweighted box step overs (20/16”) Performance
A) E3M x 6 sets:
– 10-8-6-10-8-6 deadlifts
*The second wave should be heavier than the first.
B) 5 rounds for time:
– 200m run
– 10-8-6-4-2
DB devil press (35/25s) DB box step overs (20/16”) *RX+ use 50/35s
Tuesday 12/28 – no 7:30pm
Fitness
A) E2.5M x 6 sets:
– 5 BB/dKB front squats w/ 32X1 tempo
After odd sets: 8-12 seated DB press
After even sets: 8/side bird dog KB/DB row
B) 10 min AMRAP:
– 20 single unders or lateral hops (sub 5 cal row)
– 2 goblet/prisoner reverse lunges
– 6 push-ups (elevated if needed)
Performance
A) E2.5M x 6 sets
– 1 front squat w/ 32X1 tempo @ 70-80% + 2 regular front squats
B) 10 min AMRAP:
– 20 double unders
– 2 front rack reverse lunges (95/65, 75/55, 65/45)
– 6 hand release push-ups
*Add 2 reps to the lunges each round. Pick a weight that you could do 20 UB with.
*RX+ perform 3 HSPUs.
Wednesday 12/29 – no 7:30pm
Fitness
2 sets total:
5 min
– 400m run
– AMRAP in remaining time…
4 box step ups 8 KB swings R2.5M
5 min
– 400m row
– AMRAP in remaining time…
4 hanging knee raises 8 wallballs R2.5M
5 min
– 400m run or 400m row or 800m AB or 325m ski
– AMRAP in remaining time…
4 dips 8 DB SA hang power cleans (2/2/2/2) R2.5M
Performance
2 sets total:
5 min
– 400m run
– AMRAP in remaining time…
4 box jump overs (24/20”) 8 KB swings (53/35) R2.5M
5 min
– 500/400m row
– AMRAP in remaining time…
4 toes to bar 8 wallballs (20/14) R2.5M
5 min
– 400m run or 500/400m row or 1000/800m AB or 400/325m ski
– AMRAP in remaining time…
4 dips 8 DB SA hang power cleans (2/2/2/2 @ 50/35) R2.5M
Thursday 12/30 – no 7:30pm
Fitness & Performance
A) E2.5M x 6 sets:
– 3 bench press @ 32X1 tempo @ 70-75%
After odd sets:
– 8-12 tall kneeling banded lat pull-downs (black/green)
After even sets:
– 8-12 band pull aparts (red/orange)
Fitness
B) E2MOM x 8, 10 or 12 sets (alternating)
Station 1:
– 12/9 or 10/8 cal row
– 8 push-ups
Station 2:
– 12/9 or 10/8 cal row
– 8 alt. DB snatch (50/35)
Performance
B) E2MOM x 8, 10 or 12 sets (alternating)
Station 1:
– 12/9 cal row
– 10 push-ups
Station 2:
– 12/9 cal row
– 10 alt. DB snatch (50/35)
RX+ complete 15/12 cal row
Friday 12/31 – no 5:30/6:30/7:30pm
Fitness
A) E2M x 6 sets
Odd:
– 4-8 BB strict overhead presses
– 12-16 L-seated banded row (green)
Even:
– 12-16 DB goblet hold weighted step-ups
– 8 bent over reverse fly w/ pause
Performance
A) E2M x 6 sets:
– 1.1 power clean + push jerk clusters
R10S between singles
*Should be heavier than last week
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 8-16 incline DB press @ 2RIR
– 12-16 alt. lateral lunges
– 8-16 bent over BB rows
– 12-16 hanging knee raises (DB weighted if possible)
OR
Conditioning Option
Time trial (pick one)
– 2K row
– 5K bike
Saturday 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 Sunday 1/2
Open Gym 10-12pm
