Monday 12/12
Fitness
A) E3M x 6 sets
– 4 BB back or box squats
After Even sets:
– 8-12 DB floor press
After Odd sets:
– 8-12/side half kneeling banded high row
B) E2M x 8-12 total sets
– 12/9 or 10/7 cal row
After odd sets:
– 6 DB thrusters
After even sets
– 4-6 strict pull-ups
Performance
A) E3M x 6 sets:
– 4 back squats @ 75-80%
B) E2M x 8-12 total sets
– 12/9 cal row
After odd sets:
– 6 thrusters (95/65)
After even sets
– 6 pull-ups
RX+ 15/12 cal row, 115/75 thrusters, CTB pull-ups
Tuesday 12/13
Fitness
E4M x 6-10 sets:
Odd sets:
– 200m run
– 4 DB up/down devil presses
– 8 box step-overs
Even sets:
– 200m row
– 4-8 hanging knee raise
– 24 single unders
Performance
E4M x 6-10 sets:
Odd sets:
– 200m run
– 4 DB devil presses (35/25s)
– 8 DB box step-overs (20/16”)
Even sets:
– 250/200m row
– 8 toes to bar
– 24 double unders
Wednesday 12/14
Fitness & Performance
A) E4M x 4 sets
– 8 BB Romanian deadlifts @ 3011 tempo
– 12-16 DB incline press
– 8-12/side bent over KB rows
*Compare to 12/5
Fitness
B) EMOM x 10-20 sets:
– 5 wallballs
– 5 RKB swings
– 3 dips or push-ups
Performance
B) EMOM x 10-20 sets:
– 5 wallballs (20/14)
– 7 RKB swings (53/35)
– 3 ring dips
Thursday 12/15
Fitness
A) E2M x 8 sets
Odd sets:
– 8-12/side half kneeling DB press
– 8-12 tough ring rows
Even sets:
– 8/side KB split squats
B) 4 rounds for time:
– 400m run
– 12-9-6-3 DB hang squat cleans
Performance
A) E2M x 8 sets:
Sets 1-4: 2 hang cleans
Sets 5-8: 1 hang clean
B) 4 rounds for time:
– 400m run
– 12-9-6-3 squat cleans (115/75, 95/65)
RX+ use 135/95
Friday 12/16
Fitness & Performance
A) E4M x 4 sets:
– 1-2 RIR bench press @ 70-75%
– 8-12/side bent over DB/KB rows
– 8-12 bent over reverse flies w/ pause
B) Strength Option
3-4 sets for quality:
– 1 lap lateral sled drag
– 4-8 strict supinated pull-ups
– 16-20 KB walking lunges
– 12-16 DB skull crushers
OR
Conditioning Option
28-21-15-9 reps for time:
– cal row
– RKB swings (53/35)
– push-ups
– air squats
Saturday 12/17
Fitness
TBA
Performance
TBA
Sunday 12/18
Open Gym 10-12pm