Fitness

For time:

– 30 cal row

– 30 box step-ups

– 300m run

– 30 pull-ups

– 30 cal row

– 30 alt. SA DB hang clean + jerk (15/s)

– 300m run

– 30 goblet hold reverse lunges

– 30 cal row

Performance

For time:

– 50/40 cal row

– 40 box jump overs (20/16”)

– 400m run

– 30 pull-ups

– 30/24 cal row

– 30 alt. SA DB hang clean + jerk (15/s @ 50/35)

– 400m run

– 40 goblet hold reverse lunges

– 50/40 cal row

Fitness

A) E2M x 10 sets

– 2-3 BB back or box squats

After Even sets:

– 8-12 DB floor press

After Odd sets:

– 8-12/side half kneeling banded high row

Performance

A) E2M x 10 sets:

– 1 back squat @ 85%

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 lap reverse sled drag

– 8-12 dips (banded, BW, or weighted)

– 8-12 DB Romanian deadlifts

– 16 alt. KB gorilla rows

OR 

Conditioning Option

For time:

– 800m run

– 60 walking lunges

– 600m run 

– 40 abmat sit-ups

– 400m run 

– 20 burpee pull-ups

– 200m run

Fitness

E3M x 8-12 sets:
Odd sets:

– 200m row

– 8 alternating DB snatch 

– 8 push-ups

Even sets:

– 200m run (sub hill run)

– 12 DB goblet hold reverse lunges

– 4 burpees

Performance

E3M x 8-12 sets:
Odd sets:

– 250/200m row

– 8 alternating DB snatch (50/35)

– 12/8 push-ups

Even sets:

– 200m run

– 12 DB goblet hold reverse lunges

– 4 burpees

Fitness & Performance

A) E2M x 6 sets

– 5-5-4-4-3-3 BB push press

*Build to a tough 3 reps

Fitness

B) 3 rounds for time:
– 400m run

– 16-12-8 reps of

• DB press
• box step-ups

Performance

B) 3 rounds for time:
– 400m run

– 21-15-9 reps of

• push press (95/65, 75/55)
• box jump overs (24/20”)

Fitness & Performance

A) E4M x 4 sets:

– 1 RIR bench press @ 72.5-77.5%

– 8-12/side bent over DB/KB rows

– 8-12 bent over reverse flies w/ pause

Fitness

B) E90S x 10-15 sets:

– 20 single unders or lateral hops

– 4 DB hang power cleans

– 6 hanging knee raises

– 8 air squats

Performance

B) E90S x 10-15 sets:

– 20 double unders

– 3 power cleans (135/95, 115/75, 95/65)

– 6 toes to bar

– 9 air squats

RX+ use 155/105

E12M x 3 total stations
Station 1

3 rounds:

– 250/200m row

– 15 RKB swings (53/35)

– 15/12 push-ups

Station 2

3 rounds:

– 200m run

– 12 thrusters (95/65)

– 12 pull-ups

Station 3

3 rounds:

– row or run

– 9 DB devil cleans (35/25s) 

– 9 burpees over the barbell

Gym Closed – Merry Christmas!