Monday 11/21

Fitness

A) E43.5M x 5 sets:

– 6 BB back or box squats

– 8-12 DB seated Arnold presses

– 4-6/side SA ring row w/ reach

B) EMOM x 10-20 sets:

– 2 DB up/down devil presses 

– 2-3 DB goblet squats

– 2-4 strict pull-ups

Performance

A) E3.5M x 5 sets:

– 6 back squats @ 65-70%

B) EMOM x 10-20 sets:

– 2 DB devil presses (35/25s)

– 3 DB front squats

– 4 pull-ups

Tuesday 11/22

Fitness & Performance

A) E4M x 3 sets

– 8 BB Romanian deadlifts @ 3011 tempo

– 12-16 DB incline press

– 8-12/side bent over KB rows

Fitness

B) For time:

– 400m run

– 15 hanging knee raises

– 20 HR push-ups

– 25 RKB swings

– 400m run

– 25 RKB swings

– 20 HR push-ups

– 15 hanging knee raises

– 400m run

Performance

B) For time:

– 400m run

– 20 toes to bar

– 25/20 HR push-ups

– 30 RKB swings (53/35)

– 400m run

– 30 RKB swings

– 25/20 HR push-ups

– 20 toes to bar

– 400m run

Wednesday 11/23 – no 7pm class

Fitness

E6M x 5-7 sets:

– 500/400m row

– 6 hang squat cleans (115/75, 95/65)

– 9 dips 

– 12 box jump overs (24/20”)

– 30 double unders

Performance

E6M x 5-7 sets:

– 500/400m row

– 6 hang squat cleans (115/75, 95/65)

– 9 dips 

– 12 box jump overs (24/20”)

– 30 double unders

RX+ use 135/95

Thursday 11/24 – Gym Closed

Happy Thanksgiving!

Friday 11/25 – 7:45 & 9am classes only

Fitness

“Daniel Light”

For time:

– 30 strict pull-ups in unbroken sets of 5

– 400m run

– 21 DB thrusters

– 600m run

– 21 DB thrusters 

– 400m run

– 30 strict pull-ups in unbroken sets of 5

Performance

“Daniel”

For time:

– 50 pull-ups

– 400m run

– 21 thrusters (95/65)

– 800m run

– 21 thrusters

– 400m run

– 50 pull-ups

Saturday 11/26

Fitness

TBA

Performance

TBA

Sunday 11/27

Open Gym 10-12pm

Monday 11/14

Fitness

A) E3M x 6 sets

– 6-5-4-3-2-1 deadlifts

After odd sets: 8-12 DB floor presses (w/ pause)

After even sets: 8-12 tall kneeling banded lat pull-downs

*DLs heavier than last week.

B) 5 rounds for time:

– 200m row

– 10 wallballs

– 8 double KB/DB deadlifts 

– 6 up/downs

R60S

Performance

A) E3M x 6 sets – deadlift

Set 1: 5 @ 60%

Set 2: 4 @ 70%

Set 3: 3 @ 80%

Set 4: 2-3 @ 85%

Sets 5: 1-2 @ 90%

Sets 6: 1 @ 90+%

B) 5 rounds for time:

– 250/200m row

– 12 wallballs (20/14)

– 9 double KB/DB deadlifts (53/35s)

– 6 burpees over the rower

R60S

Tuesday 11/15

Fitness

E6M x 5-7 sets:

– 400m run

– 8 double DB hang power cleans

– 8 hanging knee raises

– 8 DB push press

– 16 single unders / lateral hops

Performance

E6M x 5-7 sets:

– 400m run

– 8 hang power cleans (115/75, 95/65)

– 8 toes to bar

– 8 shoulder to overhead

– 24 double unders

Wednesday 11/16

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) 3 rounds for time:

– 400m row

– 20-16-12 alt. DB snatches 

– 20-16-12 alt.  DB box step-overs 

*Scale step-overs with no weight.

Performance

A) E2M x 8 sets:

Sets 1-4: 1 hang snatch + 1 snatch 2” below the knee

Sets 5-8: 1 snatch 2” below the knee

B) 3 rounds for time:

– 500/400m row

– 20-16-12 alt. DB snatches (50/35)

– 20-16-12 alt.  DB box step-overs (20/16”)

Thursday 11/17

Fitness

A) E4M x 4 sets:

– 10-15 RIR close grip bench press

– 5-10 strict supinated pull-ups

– 10-15 banded face pulls

B) EMOM x 10-20 sets:

– 5 push-ups

– 7 air squats

– 3 pull-ups

Push-ups should be full range of motion. Elevate if needed. 

Performance

A) E4M x 4 sets:

– 2 RIR close grip bench press @ 55-60%

– 5-10 weighted or strict supinated pull-ups

– 10-15 banded face pulls

B) EMOM x 10-20 sets:

– 5 HR push-ups

– 7 air squats

– 3 pull-ups

RX+ perform 3-5 HSPUs and 3 CTB pull-ups

Friday 11/18

Fitness

A) E3M x 6 sets:

– 8 double KB heel elevated front squats

– 12-16 L-seated DB overhead piston press

– 8-12 BB inverted row

Performance

A) E3M x 6 sets:

– 1.1 power clean + push jerk cluster

*R10S after each single

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 length seated rope overhead sled pulls

– 8-12/side SA DB incline press w/ pause

– 8/side dKB B-stance Romanian deadlifts

– 12-16 seated leg lift-overs

OR 

Conditioning Option

10 rounds for time:

– 12/9 cal row

After odd sets: 8 DB thrusters

After even sets: 8 lemon squeezes or abmat sit-ups

Saturday 11/19

Fitness

TBA

Performance

TBA

Sunday 11/20

Open Gym 10-12pm