Monday 12/20
Fitness
A) E2M x 8 sets (4 each, alternating)
Station 1:
– 8/side half kneeling DB press
– 8-12 BB good mornings (light to moderate)
Station 2:
– 12-16 alternating KB gorilla rows
– 8-16 banded kneeling crunches
B) E6M x 3 sets:
– 40/30 cal row
– 20 DB/KB or prisoner walking lunges
– 10 u/down box step-overs
Performance
A) E2M x 8 sets:
– snatch
*receive in a squat if able
*build to a heavy single
B) E6M x 3 sets:
– 40/30 cal row
– 20 walking lunges w/ farmers carry hold (50/35s, 35/25s, 25/15s)
– 10 burpee box jump-overs (24″/20″)
Tuesday 12/21
Fitness & Performance
A) E3M x 6 sets:
– 4 bench press @ 32X1 tempo @ 665-70%
– 8-12 tall kneeling banded lat pull-downs
– 8-12 band pull aparts
Fitness
B) EMOM x 10-20 sets:
– 6 KB swings
– 5 push-ups (elevated if needed)
– 4 hanging knee raise
*Make it tougher with reps of 6-6-6.
Performance
B) EMOM x 10-20 sets:
– 6 KB swings (53/35)
– 5 push-ups
– 4 toes to bar
*RX+ complete swings with 70/44, 4 HSPUs, 2 bMUs
Wednesday 12/22
Fitness
6 min
– 750/600m row
– in remaining time AMRAP
- 12 DB SA hang power clean (3-3-3-3)
- 6 strict pull-ups
R3M
6 min
– 600m run
– in remaining time AMRAP
- 12 medball squats
- 12 abmat sit-ups
R3M
6 min
– 750/600m row
– in remaining time AMRAP
- 9 wallballs
- 6 horizontal ring rows
R3M
6 min
– 600m run
– in remaining time AMRAP
- 6 double KB/DB deadlifts
- 6 dips
R3M
6 min
– 750/600m row
– in remaining time AMRAP
- 24 single unders
- 6 up/downs
Performance
6 min
– 750/600m row
– in remaining time AMRAP
- 12 DB SA hang power clean (3-3-3-3 @ 50/35)
- 6 pull-ups
R3M
6 min
– 600m run
– in remaining time AMRAP
- 12 sandbag squats
- 12 abmat sit-ups
R3M
6 min
– 750/600m row
– in remaining time AMRAP
- 12 wallballs
- 6 horizontal ring rows
R3M
6 min
– 600m run
– in remaining time AMRAP
- 6 double KB/DB deadlifts
- 6 ring dips
R3M
6 min
– 750/600m row
– in remaining time AMRAP
- 24 double unders
- 6 burpees
Thursday 12/23 – no 7:30pm
Fitness
A) E3M x 5 sets:
– 6-10 BB strict overhead presses
– 12-16 DB goblet hold weighted step-ups
– 8/side SA banded bent over reverse fly w/ pause
B) E2MOM x 8-12 sets:
– 250/200m row
– 6 DB push press
Performance
A) E3M x 5 sets:
– 1.1.1 power clean + push jerk clusters
R10S between doubles
*Should be heavier than last week
B) E2MOM x 8-12 sets:
– 250/200m row
– 3 shoulder to overhead
*Pick a weight on shoulder to overhead that is heavy but UB.
Friday 12/24 – Christmas Eve (7:45 & 9am only)
Fitness
“12 Days of Christmas”
1: DB devil press
2: push-ups
3: DB thrusters
4: hanging knee raise
5: DB hang power cleans
6: pull-ups
7: DB push press
8: KB swings
9: calories rowed
10: box step-ups
11: wallballs
12: burpees
Performance
“12 Days of Christmas”
1: DB devil press
2: ring dips
3: thrusters
4: toes to bar
5: hang power cleans
6: pull-ups
7: shoulder to overhead
8: KB swings
9: box jumps – SD (24/20”)
10: calories rowed
11: wallballs (20/14)
12: burpees
RX+: 55/35 devil press, 115/75 barbell, 70/44 kettlebell
RX: 35/25 devil press, 95/65 barbell, 53/35 kettlebell
Scaled: 25/15 devil press, 75/45 barbell, 35/25 kettlebell
*Like the song “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.
Saturday 12/25 – Christmas Day
Gym Closed – Merry Christmas!
Sunday 12/26
Gym Closed
