Monday 12/13
Fitness & Performance
A) E3M x 5 sets:
– 5 bench press @ 32X1 tempo @ 60-65%
– 8-12 tall kneeling banded lat pull-downs
– 8-12 band pull aparts
Fitness
B) 5 rounds for time:
– 12/9 cal row
– 10 RKB swings
– 8 dips
R60S
Performance
B) 5 rounds for time:
– 15/12 cal row
– 12 RKB swings (70/44)
– 9 dips
R60S
RX+ complete 6 rounds
Tuesday 12/14
Fitness
A) E3M x 4 sets:
– 8-12 BB strict overhead presses
– 12-16 DB goblet hold weighted step-ups
– 8/side SA banded bent over reverse fly w/ pause
B) 3 rounds for time
– 400m run (scale to 300m)
– 20-16-12 alternating SA DB power clean + push press
Performance
A) E3M x 4 sets:
– 2.2.2 TnG power clean + push jerk clusters
R10S between doubles
*Should be heavier than last week
B) 3 rounds for time
– 400m run
– 15-12-9 ground to overhead (135/95, 115/75, 95/65)
Wednesday 12/15
Fitness
6 min
– 600m run
– in remaining time AMRAP
- 10 alt DB snatch
- 4 hanging knee raise
R3M
6 min
– 750/600m row
– in remaining time AMRAP
- 10 wallballs
- 6 box step overs (24/20”)
R3M
6 min
– 600m run
– in remaining time AMRAP
- 10 alt. goblet hold reverse lunges
- 8 push-ups
R3M
6 min
– 750/600m row
– in remaining time AMRAP
- 10 RKB swings
- 10 abmat sit-ups
R3M
6 min
– 600m run
– in remaining time AMRAP
- 20 single unders
- 5 up/downs
Performance
6 min
– 600m run
– in remaining time AMRAP
- 10 alt DB snatch (50/35)
- 5 toes to bar
R3M
6 min
– 750/600m row
– in remaining time AMRAP
- 10 wallballs (20/14)
- 5 box jump overs (24/20”)
R3M
6 min
– 600m run
– in remaining time AMRAP
- 10 alt. goblet hold reverse lunges (50/35)
- 10/8 push-ups (RX+ perform 5 HSPU)
R3M
6 min
– 750/600m row
– in remaining time AMRAP
- 10 RKB swings (53/35)
- 10 abmat sit-ups
R3M
6 min
– 600m run
– in remaining time AMRAP
- 20 double unders
- 5 burpees
Thursday 12/16
Fitness & Performance
A) E3.5M x 4 sets:
– 6-10 BB Romanian deadlifts @ 65-70%
– 12-16 DB floor press w/ pause
– 8-12/side bent over KB row
Fitness
E2MOM x 8-12 sets:
– 12/9 cal row
– 5 dDB hang power cleans
Performance
E2MOM x 8-12 sets:
– 15/12 cal row
– 3 hang power cleans
*pick a weight on the HPCs that is tough but UB
Friday 12/17
Fitness
E2.5M 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
*squats should be a little heavier than last week
Performance
A) E2.5M x 6 sets
– 3 front squats w/ 32X1 tempo @ 60-70%
*Heavier than last week.
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– P: 8-12/side half kneeling landmine press, F: 8-12 tough push-ups
– 12-16 alt. DB reverse lunges
– 8-12 strict ring/bar pull-ups (weighted, BW, banded)
– 12-16 hanging knee raises (DB weighted if possible)
OR
Conditioning Option
5-6 sets:
– 500m row / 1000m bike / 400m ski
R60S
*Goal is to stay +/- 5 seconds from initial set at 80-90% pacing.
Saturday 12/18
Fitness
TBA
Performance
TBA
Sunday 12/19
Open Gym 10-12pm