Monday 12/6
Fitness
A) E3M x 3 sets:
– 12-16 BB strict overhead presses
– 12-16 DB goblet hold weighted step-ups
– 8/side SA banded bent over reverse fly w/ pause
B) E3M x 4-7 sets:
– 12/9 or 10/7 cal row
– 6 DB hang power cleans + push press
– 8-12 wallballs
Performance
A) E3M x 3 sets:
– 3.3.3 TnG power clean + push jerk clusters
R10S between triples
B) E3M x 4-7 sets:
– 12/9 cal row
– 6 TnG power cleans (115/75, 95/65, 75/55)
– 12 wallballs (20/14)
RX+ perform 15/12 cal row
Tuesday 12/7
Fitness & Performance
A) E3M x 4 sets:
– 8-12 BB Romanian deadlifts @ 50-65%
– 12-16 DB floor press w/ pause
– 8-12/side bent over KB row
B) 4 rounds for time:
– 400m run
– 20 RKB swings (53/35)
RX+ use 70/44
C) 2-3 sets:
– 10 hollow rocks
– 20 sec/side side plank
– 30 mountain climbers
Rest as needed
Wednesday 12/8
Fitness
A) E2.75M x 6 sets:
– 5 BB/dKB front squats w/ 32X1 tempo
After odd sets: 8-12 DB tall kneeling press
After even sets: 8-12 ring rows
B) 10 min AMRAP:
– 1 double KB front or goblet squat
– 4 hanging knee raises
– 18 single unders
Performance
A) E2.75M x 6 sets
– 4 front squats w/ 32X1 tempo @55-65%
*Heavier than last week.
B) 10 min AMRAP:
– 1 front squat (135/95, 115/75, 95/65)
– 5 toes to bar
– 20 single unders
*Add one FS each round. Take from floor.
Thursday 12/9
Fitness
2 sets total:
8 min AMRAP
– 200m row
– 10 double KB deadlifts
– 8 push-ups
+
R4M
+
8 min AMRAP
– 200m run
– 6 strict pull-ups
– 4 up/down + box step over (20/16”)
+
R4M
Performance
2 sets total:
8 min AMRAP
– 250/200m row
– 12 double KB deadlifts (53/35s)
– 12/9 push-ups
+
R4M
+
8 min AMRAP
– 200m run
– 6 pull-ups
– 6 up/down + box jump over (20/16”)
+
R4M
Friday 12/10
Fitness
A) E2M x 8 sets (4 each, alternating)
Station 1:
– 12-16 alternating DB incline press
– 8-12 BB banded good mornings (light to moderate
Station 2:
– 12-16 alternating KB gorilla rows
– 8-12 seated leg lift overs
Performance
A) E2M x 8 sets
Sets 1-4: hang snatch + snatch
Sets 5-8: snatch
*Receive in a squat if able
Fitness & Performance
B) Strength Option
3-4 sets:
– 8-16 banded Spanish squats
– 8-16 dips (weighted, BW, band, or box)
– 8-16 BB hip thrusts
– 816 DB wall assisted bicep curls
OR
Conditioning Option
5-6 sets:
– 500m row / 1000m bike / 400m ski
R90S
*Goal is to stay +/- 5 seconds from initial set at 80-90% pacing.
Saturday 12/11
Fitness
TBA
Performance
TBA
Sunday 12/12
Open Gym 10-12pm