Fitness & Performance
A) E4M x 4 sets:
– 1 RIR bench press @ 75-80% (Fitness: 6-10)
– 8-12/side bent over DB/KB rows
– 8-12 bent over reverse flies w/ pause
B) Strength Option
3-4 sets for quality:
– 12-16 DB Tate presses
– 8/side B-stance KB Romanian deadlifts
– 4-8 tough pull-ups (weighted, BW, banded)
– 1 lap reverse sled drag
OR
Conditioning Option
For time:
– 500m row
– 50 RKB swings (53/35)
– 400m run
– 40 wallballs (20/14)
– 500m row
– 30 abmat sit-ups
– 400m run
– 20 burpees
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) EMOM x 10-20 minutes:
– 3 DB hang squat cleans
– 3 hanging knee raises
– 3-5 push-ups
Performance
A) E2M x 8 sets:
Sets 1-4: 1 slow pull clean + 1 clean
Sets 5-8: 1 clean
*Spend 3 counts on first pull
*Build to today’s heavy single
B) EMOM x 10-20 minutes:
– 1 squat clean @ 75% of A
– 1 front squat
– 3 toes to bar
– 5 push-ups
Fitness
E3M x 8-12 sets:
Odd sets:
– 200m run (sub hill run)
– 12 DB hang power cleans (3/3/3/3)
– 4 up/down + box step-up
Even sets:
– 200m row
– 8-12 dips
– 24 single unders
Performance
E3M x 8-12 sets:
Odd sets:
– 200m run
– 12 DB hang power cleans (3/3/3/3 @ 53/35)
– 4 burpee box jump overs (24/20”)
Even sets:
– 250/200m row
– 8-12 ring dips
– 24 double unders
Monday 1/2 – 7:45 and 9am only
Fitness & Performance
“Fight Gone Bad”
Tuesday 1/3
Fitness
A) E3M x 4 sets
– 8 deadlifts
– 8-12 tall kneeling DB presses
– 8-12/side bent over KB rows
B) 5 rounds for time:
– 200m run
– 10 reverse lunges (prisoner or goblet)
– 10 DB push presses
R60S
Performance
A) E3M x 4 sets:
– deadlifts
Set 1: 8 @ 55%
Sets 2-4: 8 @ 65%
B) 5 rounds for time:
– 200m run
– 10 DB/KB front rack reverse lunges (35/25s)
– 10 push presses
R60S
RX+ use 53/35s
Wednesday 1/4
Fitness
E3M x 8-12 sets:
Odd sets:
– 200m run (sub hill run)
– 12 DB hang power cleans (3/3/3/3)
– 4 up/down + box step-up
Even sets:
– 200m row
– 8-12 dips
– 24 single unders
Performance
E3M x 8-12 sets:
Odd sets:
– 200m run
– 12 DB hang power cleans (3/3/3/3 @ 53/35)
– 4 burpee box jump overs (24/20”)
Even sets:
– 250/200m row
– 8-12 ring dips
– 24 double unders
Thursday 1/5
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) EMOM x 10-20 minutes:
– 3 DB hang squat cleans
– 3 hanging knee raises
– 3-5 push-ups
Performance
A) E2M x 8 sets:
Sets 1-4: 1 slow pull clean + 1 clean
Sets 5-8: 1 clean
*Spend 3 counts on first pull
*Build to today’s heavy single
B) EMOM x 10-20 minutes:
– 1 squat clean @ 75% of A
– 1 front squat
– 3 toes to bar
– 5 push-ups
Friday 1/6
Fitness & Performance
A) E4M x 4 sets:
– 1 RIR bench press @ 75-80% (Fitness: 6-10)
– 8-12/side bent over DB/KB rows
– 8-12 bent over reverse flies w/ pause
B) Strength Option
3-4 sets for quality:
– 12-16 DB Tate presses
– 8/side B-stance KB Romanian deadlifts
– 4-8 tough pull-ups (weighted, BW, banded)
– 1 lap reverse sled drag
OR
Conditioning Option
For time:
– 500m row
– 50 RKB swings (53/35)
– 400m run
– 40 wallballs (20/14)
– 500m row
– 30 abmat sit-ups
– 400m run
– 20 burpees
Saturday 1/7
Fitness
TBA
Performance
TBA
Sunday 1/8
10-12 Open Gym
Fitness
A) E3M x 4 sets
– 8 deadlifts
– 8-12 tall kneeling DB presses
– 8-12/side bent over KB rows
B) 5 rounds for time:
– 200m run
– 10 reverse lunges (prisoner or goblet)
– 10 DB push presses
R60S
Performance
A) E3M x 4 sets:
– deadlifts
Set 1: 8 @ 55%
Sets 2-4: 8 @ 65%
B) 5 rounds for time:
– 200m run
– 10 DB/KB front rack reverse lunges (35/25s)
– 10 push presses
R60S
RX+ use 53/35s
Fitness & Performance
“Fight Gone Bad”
3 rounds for total reps:
– 1 minute wallballs (20/14)
– 1 minute KB sumo deadlift high pulls (70/53)
– 1 minute box jumps (20 in)
– 1 minute push press (75/55)
– 1 minute row for calories
– 1 minute rest
Gym Closed – Happy New Year!