Monday 12/19
Fitness & Performance
A) E2M x 6 sets
– 5-5-4-4-4 BB push press
*Build to a tough 4 reps
Fitness
B) E90S x 10-15 sets:
– 20 single unders
– 3-6 DB push press
– 3-6 pull-ups
– 6-9 air squats
Performance
B) E90S x 10-15 sets:
– 20 double unders
– 3 shoulder to overhead (135/95, 115/75, 95/65)
– 6 pull-ups
– 9 air squats
RX+ use 155/105
Tuesday 12/20
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) E5M x 3-4 sets:
– 400m row
– 10-15 wallballs
– 10 dips or push-ups
– 10 box step-ups
Performance
A) E2.5M x 8 sets:
– 2-3 back squats @ 80-85%
B) E5M x 3-4 sets:
– 500/400m row
– 18 wallballs (20/14)
– 12 ring dips
– 6 box jump overs (24/20”)
RX+ complete with 20-15-10 rep scheme
Wednesday 12/21
Fitness
E4M x 6-10 sets:
– 200m row
– 8 DB hang power cleans
– 8 up/downs
Even sets:
– 200m run
– 8 DB front squats (sub single DB goblet squat)
– 8 lemon squeezes
Performance
E4M x 6-10 sets:
– 250/200m row
– 8 hang power cleans (115/75, 95/65)
– 8 burpees over the barbell
Even sets:
– 200m run
– 8 front squats
– 8 lemon squeezes
Thursday 12/22
Fitness
A) E3M x 4 sets
– 8 deadlifts
– 8-12 tall kneeling DB presses
– 8-12/side bent over KB rows
B) E3M x 4-8 sets
– 12/9 cal row (scale to 10/7)
– 12 RKB swings
– 24 single unders
Performance
A) E3M x 4 sets:
– deadlifts
Set 1: 8 @ 55%
Sets 2-4: 8 @ 60%
B) E3M x 4-8 sets
– 15/12 cal row
– 12 RKB swings (53/35)
– 24 double unders
RX+ complete with 15/12 – 15 RKBS (70/44), 30 DUs
Friday 12/23
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
Performance
A) E2M x 8 sets:
Sets 1-4: 1 pause clean + 1 clean
Sets 5-8: 1 clean
*Build to today’s heavy single
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 6/side b-stance BB good mornings
– 8-12 DB bench press w/ 3111 tempo
– 8-12 heel elevated KB front squats
– 8-12/side half kneeling banded high row
OR
Conditioning Option
For time:
– 1000m row
– 75 air squats
– 750m row
– 50 SA DB/KB push press (25/arm @ 50/35)
– 500m row
– 25 burpees over the rower
Saturday 12/24
Fitness
“12 Days of Christmas”
1: DB devil press
2: push-ups
3: DB thrusters
4: hanging knee raise
5: DB hang power cleans
6: pull-ups
7: DB push press
8: KB swings
9: calories rowed
10: box step-ups
11: wallballs
12: burpees
Performance
“12 Days of Christmas”
1: DB devil press
2: ring dips
3: thrusters
4: toes to bar
5: hang power cleans
6: pull-ups
7: shoulder to overhead
8: KB swings
9: box jumps – SD (24/20”)
10: calories rowed
11: wallballs (20/14)
12: burpees
RX+: 55/35 devil press, 115/75 barbell, 70/44 kettlebell
RX: 35/25 devil press, 95/65 barbell, 53/35 kettlebell
Scaled: 25/15 devil press, 75/45 barbell, 35/25 kettlebell
*Like the song “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.
Sunday 12/15 – Christmas
Gym Closed – Merry Christmas!
