Monday 11/28
Fitness
A) E2M x 8 sets
Odd sets:
– 8-12/side half kneeling BB landmine presses
Even sets:
– 12-16 alternating KB gorilla rows
– 8-12 KB Romanian deadlifts
*Heavier than last week
B) EMOM x 10-20 sets
– 4 alt. DB snatch
– 3 goblet squats
– 3 hanging knee raises
– 3 push-ups
Performance
A) E2M x 8 sets:
Sets 1-4: 1 hang snatch + 1 snatch
Sets 5-8: 1 snatch
B) EMOM x 10-20 sets
– 1 power snatch @ 70-75% of A
– 2 overhead squats
– 3 toes to bar
– 4 push-ups
*Scale OHS with front squats
Tuesday 11/29
Fitness
A) E4M x 4 sets:
– 8-12 close grip bench press
– 4-8 strict supinated pull-ups
– 10-15 banded face pulls
B) Every 2 minutes x 8-12 sets (16-24 minutes)
Odd: 200m run (scale to top of hill)
Even:
– 12 SA DB hang power cleans (3/3/3/3)
– 4-8 dips
– 4 burpees
Performance
A) E4M x 4 sets:
– 1-2 RIR close grip bench press @ 65-70%
– 4-8 weighted or strict supinated pull-ups
– 10-15 banded face pulls
B) Every 2 minutes x 8-12 sets (16-24 minutes)
Odd: 200m run
Even:
– 12 SA DB hang power cleans (3/3/3/3 @ 50/35)
– 6-12 dips
– 6 burpees over DB
Wednesday 11/30
Fitness
A) E3M x 8 sets
Odd sets:
– 8 double KB heel elevated front squats
– 12-16 alternating hanging knee raises
Even sets:
– 8-12 BB inverted row
– 12-16 L-seated DB overhead piston press
B) E3M x 4-8 sets
– 12/9 cal row
– 6 DB hang power clean + push press
– 6 box step-ups
Scale up with more row calories and/or adding DB to step-ups.
Performance
A) E3M x 8 sets:
– 1 power clean + push or split jerk
B) E3M x 4-8 sets
– 15/12 cal row
– 5 tng power clean + push jerk (115/75, 95/65, 75/55)
– 7 box jump overs (24/20”)
RX+ add in 3 bar MUs to the end of each set
Thursday 12/1
Fitness
E5M x 5-8 sets:
– 300m run (scale with 200m)
– 5 DB up/down devil press
– 10 goblet / prisoner reverse lunges
– 6-8 strict pull-ups
– 20 single unders
Performance
E5M x 5-8 sets:
– 300m run
– 5 DB devil press (35/25s)
– 10 DB reverse lunges
– 10 pull-ups
– 25 double unders
Friday 12/2
Fitness
A) E3M x 6 sets
– 5 BB back or box squats
After Even sets:
– 8-12 DB floor press
After Odd sets:
– 4-6/side SA ring row w/ reach
Performance
A) E3M x 6 sets:
– 5 back squats @ 70-75%
Fitness & Performance
B) 3-4 sets for quality:
– 12-16 alternating BB or DB reverse lunges
– 12-16 tough push-ups (be creative)
– 16-20 seated leg lift-overs
– 16-20 alternating DB bicep curls
OR
Conditioning
3 rounds for time:
– 600-400-200m run
– 4-3-2 rounds of “Cindy”
Cindy: 5 pull-ups, 10 push-ups, 15 air squats
Saturday 12/3
Fitness
TBA
Performance
TBA
Join us for our Christmas Party at Goodfriend (6pm)!
Sunday 12/4
Open Gym 10-12pm
