Fitness
“The Little Gizmo”
4 rounds for time:
– 400m run
– 9 double KB power clean + push press
– 40 single unders
– 9 up/downs + 9 strict pull-ups/ring rows
Performance
“The Gizmo”
4 rounds for time:
– 400m run
– 9 power clean & jerks (135/95, 115/75, 95/65, 75/55)
– 40 double unders
– 9 burpee pull-ups
Fitness
A) E3M x 6 sets:
– 7-5-3-7-5-3 deadlifts
*The second wave should be heavier than the first.
*All waves should be heavier than last week.
After odd sets: 8-12/side bent over DB rows
After even sets: 8-12 DB lateral raises
Performance
A) E3M x 6 sets:
– 7-5-3-7-5-3 deadlifts
*The second wave should be heavier than the first.
*Both waves should be heavier than last week.
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 8/side split squat (floor or RFE)
– 8-12/side half kneeling landmine press
– 12-16 L-seated band rows
– 8-12 bent over reverse flys
OR
Conditioning Option
For time:
– 800-600-400-200m run or 1000/800-750/600-500/400-250/200m row
– 32-24-16-8
Fitness
A) E2.5M x 6 sets:
– 5 push press
After odd sets: 12-16 DB walking lunges
After even sets: 8-12 bent over reverse flys
B) 4 rounds for time:
– 400 m row
– 12 DB push press
– 12 DB reverse lunges
Performance
A) E2.5M x 6 sets:
– 5 push press
B) 4 rounds for time:
– 500/400 m row
– 20-15-10-5 shoulder to overhead (115/75, 95/65, 75/55)
Fitness & Performance
C) 3 sets:
– 10 reverse snow angels
– 10 deadbugs
– 20 sec/side side plank
Monday 1/17
Fitness & Performance
A) E2M x 8 sets:
– 2-3 bench press @ 80-85%
After odd sets:
– 6-10 tall kneeling banded lat pull-downs (black/green)
After even sets:
– 6-10 band pull aparts (red/orange)
Fitness
B) 12 min AMRAP
– 12/9 cal row
– 9 RKB swings
– 6 push-ups
– 3 box step overs
Performance
B) 12 min AMRAP
– 15/12 cal row
– 12 RKB swings (70/44, 53/35)
– 9/7 push-ups
– 6 box jump overs (24/20”)
Tuesday 1/18
Fitness
30 min AMRAP
– 400m row
– 10 wallballs
– 8 dDB hang power cleans
– 6 up/downs
– 400m run
– 10 alt DB snatch
– 18 single unders
– 6 hanging knee raises
Performance
30 min AMRAP
– 500/400m row
– 12 wallballs (20/14)
– 9 hang power cleans (95/65, 75/55)
– 6 up/downs
– 400m run
– 12 alt DB snatch (50/35)
– 18 double unders
– 6 toes to bar
Wednesday 1/19
Fitness
A) E2M x 8 sets
Odd:
– 6-8/side SL dKB Romanian deadlifts
– 8-12/side half kneeling banded lat rows
Even:
– 12-16 DB floor press w/ pause
– 16-20 seated up and overs
B) EMOM x 10-20 sets:
– 3 hang DB (squat) cleans
– 3 strict pull-ups
– 3 up/downs
Performance
A) E2M x 8 sets:
– 1 power clean + 1 front squat + 1 hang clean
*Receive hang clean in a squat if able.
B) EMOM x 10-20 sets:
– 3 TnG (squat) cleans (135/95, 115/75, 95/65, 75/55)
– 3 pull-ups
– 3 burpees over the bar
RX+ perform CTB pull-ups.
Thursday 1/20
Fitness
A) E2.5M x 6 sets:
– 5 push press
After odd sets: 12-16 DB walking lunges
After even sets: 8-12 bent over reverse flys
B) 4 rounds for time:
– 400 m row
– 12 DB push press
– 12 DB reverse lunges
Performance
A) E2.5M x 6 sets:
– 5 push press
B) 4 rounds for time:
– 500/400 m row
– 20-15-10-5 shoulder to overhead (115/75, 95/65, 75/55)
Fitness & Performance
C) 3 sets:
– 10 reverse snow angels
– 20 up and overs
– 20 sec/side side plank
Friday 1/21
Fitness
A) E3M x 6 sets:
– 7-5-3-7-5-3 deadlifts
*The second wave should be heavier than the first.
*All waves should be heavier than last week.
After odd sets: 8-12/side bent over DB rows
After even sets: 8-12 DB lateral raises
Performance
A) E3M x 6 sets:
– 7-5-3-7-5-3 deadlifts
*The second wave should be heavier than the first.
*Both waves should be heavier than last week.
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 8/side split squat (floor or RFE)
– 8-12/side half kneeling landmine press
– 12-16 L-seated band rows
– 8-12 bent over reverse flys
OR
Conditioning Option
For time:
– 800-600-400-200m run or 1000/800-750/600-500/400-250/200m row
– 32-24-16-8
Saturday 1/22
Fitness
TBA
Performance
TBA
Sunday 1/23
10-12pm Open Gym
Fitness
30 min AMRAP
– 400m row
– 10 wallballs
– 8 dDB hang power cleans
– 6 up/downs
– 400m run
– 10 alt DB snatch
– 18 single unders
– 6 hanging knee raises
Performance
30 min AMRAP
– 500/400m row
– 12 wallballs (20/14)
– 9 hang power cleans (95/65, 75/55)
– 6 up/downs
– 400m run
– 12 alt DB snatch (50/35)
– 18 double unders
– 6 toes to bar
Fitness & Performance
A) E2M x 8 sets:
– 2-3 bench press @ 80-85%
After odd sets:
– 6-10 tall kneeling banded lat pull-downs (black/green)
After even sets:
– 6-10 band pull aparts (red/orange)
Fitness
B) 12 min AMRAP
– 12/9 cal row
– 9 RKB swings
– 6 push-ups
– 3 box step overs
Performance
B) 12 min AMRAP
– 15/12 cal row
– 12 RKB swings (70/44, 53/35)
– 9/7 push-ups
– 6 box jump overs (24/20”)
Monday 1/10
Fitness
A) E2M x 6 sets
Odd:
– 4-8 BB strict overhead presses
– 12-16 L-seated banded row (green)
Even:
– 12-16 DB weighted box step-ups
– 8 bent over reverse fly w/ pause
*Should be heavier than 12/31
B) 10 rounds for time:
– 6 alt. DB power clean + push press (3/side)
– 5 toes to bar
– 4 box step overs
– 20 single unders
Performance
A) E2M x 6 sets:
– 1 power clean + push jerk
*Should be heavier than 12/31
B) 10 rounds for time:
– 1 ground to overhead @ 70-80% of A
– 3 box jump overs (24/20”)
– 5 toes to bar
– 20 double unders
Tuesday 1/11
Fitness
A) E2M x 6 sets (3 each, alternating)
Odd:
– 12-16 alt. DB bench press
– 8 banded no moneys w/ pause
Even:
– 12-16 BB hip thrusts w/ pause (off bench)
– 8/side DB shoulder external rotations
B) 3 rounds for time
– 600-400-200m run
– 24-16-8 alt. DB snatch
– 24-16-8 push-ups
*Scaling: Elevate push-ups and break them up if needed. Change run to 400-300-200m or sub bike.
Performance
A) E2M x 6 sets:
– 3-2-2-1-1-1 hang power snatch
*Build to a heavy but crisp single.
B) 3 rounds for time
– 600-400-200m run
– 30-20-10 alt. DB snatch
– 30-20-10 CTG push-ups
RX+ complete 15-12-9 or 12-9-6 HSPU
Wednesday 1/12
Fitness & Performance
2 sets total…
3 min AMRAP
– 300m run
– in remaining time AMRAP
R90S
3 min AMRAP
– 375/300m row
R90S
3 min AMRAP
– 300m run
R90S
3 min AMRAP
-375/300m row
R90S
3 min AMRAP
– 300m run
R90S
*Switch the rows and runs for the second time through.
Thursday 1/13
Fitness
A) E3M x 6 sets:
– 8-6-4-8-6-4 deadlifts
*The second wave should be heavier than the first.
*All waves should be heavier than last week.
After odd sets: 8-12/side bent over DB rows
After even sets: 8-12 DB lateral raises
B) E3M x 4-7 sets:
– 12/9 cal row
– 9 dKB deadlifts
– 6-12 dips
– 6 lemon squeezes
Performance
A) E3M x 6 sets:
– 8-6-4-8-6-4 deadlifts
*The second wave should be heavier than the first.
*Both waves should be heavier than last week.
B) E3M x 4-7 sets:
– 12/9 cal row
– 9 dKB deadlifts (53/35s)
– 6-12 ring dips
– 6 lemon squeezes
RX+ perform 15/12 cal row
Friday 1/14
Fitness
A) E2M x 8 sets (4 each, alternating)
Station 1:
– 8/side front foot elevated split squats
– 30 sec side plank R
Station 2:
– 8-12 L-seated DB press
– 30 sec side plank L
Performance
A) E2M x 8 sets
– 2 front squats @ 80-90%
*Heavier than last week
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 8-16 incline DB press @ 2 RIR
– 12-16 alternating goblet hold lateral lunges
– 8-16 bent over BB rows
– 4/side half kneeling pallof press w/ 4 sec hold
OR
Conditioning Option
3 rounds for time:
– 500/400m row/ski or 1000/800m AB
– 15-12-9 thrusters
– 9-12-15 up/downs
Saturday 1/15
Fitness
TBA
Performance
TBA
Sunday 1/16
10-12pm Open Gym
Fitness
E10M x 3-4 sets:
– 50 single unders
– 300m run
– 25 cal row
– 15 wallballs (20/14)
– 10 up/downs
Performance
E10M x 3-4 sets:
– 50 double unders
– 400m run
– 30/25 cal row
– 20 wallballs (20/14)
– 10 burpees over the rower