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 

  • RKB swings (53/35)
  • Walking lunges

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

Programming: Jan. 17-23

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 

  • RKB swings (53/35)
  • Walking lunges

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”)

Programming Overview: Jan. 10-16

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

  • 4 DB push press (35/25s)
  • 8 alternating prisoner lunges

R90S

3 min AMRAP

– 375/300m row

  • 8 RB swings (53/35)
  • 24 double unders

R90S

3 min AMRAP

– 300m run

  • 4 pull-ups
  • 8 air squats

R90S

3 min AMRAP

-375/300m row

  • 8 DB hang power cleans (4/4 @ 50/35)
  • 8 abmat sit-ups

R90S

3 min AMRAP

– 300m run

  • 8 wallballs (20/14)
  • 4 burpees

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