Monday 12/18
Fitness
A) E2M x 6 sets
Odd sets:
– 8-12/side SA DB bench press
– 8-12 BB good mornings
Even sets:
– 8-12/side SA half kneeling banded high row
– 12-16 hip extension marches (off bench)
*Last day for these movements
B) E90S x 10-15 sets:
– 20 single unders
– 3 DB hang squat cleans
– 6 push-ups
– 4 box step-ups
Performance
A) E2M x 6 sets:
Sets 1-2: 1 clean + 1 push jerk + 1 spit jerk
Sets 3-4: 1 clean + 2 split jerks
Sets 4-6: 1 clean + 1 split jerk
*Receive clean in full squat if able
B) E90S x 10-15 sets:
– 20 double unders
– 3 touch and go squat cleans (135/95)
– 6/4 push-ups
– 3 box jump overs (24/20”)
RX+ complete with 155/105
Tuesday 12/19
Fitness
E90S x sets 5-7 sets
1: 200m row
2: 12 SA DB hang power cleans (3/3/3/3) + 12 DB push press (6/side)
3: 200m run (scale run to top of fence)
4: 12 wallballs (20/14) + 8-12 strict pull-ups
5: rest
Performance
E90S x sets 5-7 sets
1: 250/200m row
2: 16 SA DB hang power cleans (4/4/4/4 @ 50/35) + 12 DB push press (6/side)
3: 200m run
4: 16 wallballs (20/14) + 12 pull-ups
5: rest
RX+ perform w/ no rest set for a total of 7-8 sets.
Wednesday 12/20
Fitness
A) E4M x 3 sets:
– 8-12 DB or BB bench press
– 4-8 strict or 2-4 negative supinated pull-ups
– 8-12 sandbag hip thrusts off bench w/ pause
B) For time:
– 800m run
– 30 RKB swings
– 20 dips
– 30 hanging knee raises
– 20 dips
– 30 RKB swings
– 800m run
*Scale to 600m runs if needed
Performance
A) E4M x 3 sets:
– 8 bench press @ 2RIR
– 4-8 strict supinated/ring pull-ups
– 8/side shoulder external rotations
B) For time:
– 800m run
– 40 RKB swings (53/35)
– 20 ring dips
– 30 toes to bar
– 20 ring dips
– 40 RKB swings
– 800m run
Thursday 12/21
Fitness
A) E2M x 8 sets (4 each)
Odd sets:
– 8-12/side half kneeling landmine press
– 6 toe drag box step-downs (R)
Even sets:
– 16 alt. KB gorilla rows
– 6 toe drag box step-downs (L)
B) 5 rounds for time:
– 12/9 cal row
– 5 double DB hang power snatch
– 7 hanging knee raise
– 5 up/downs
R60S
Performance
A) E2M x 8 sets:
Sets 1-2: 3 high hang snatch
Sets 3-4: 2 hang snatch
Sets 5-8: 1 snatch
*Receive in full squat if able
B) 5 rounds for time:
– 15/12 cal row
– 5 touch and go power snatch (95/65, 75/55)
– 7 toes to bar
– 5 burpees over the rower
R60S
Friday 12/22
Fitness
A) E3.5M x 5 sets:
– 8 back or box squats
– 16-24 alt DB tall kneeling overhead piston press
– 8-12 tough ring rows
*heavier than last week’s 6s
Performance
A) E3M x 6 sets
Set 1: 5 back squats (building set)
Set 2-6: 5 back squats @ 1-2 RIR
*heavier than last week’s 6s
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 8/side KB suitcase high steps
– 8-12 DB Romanian deadlifts @ 3011 tempo
– 8-12 banded OH tricep extensions
– 8-12 inverted BB row w/ pause
OR
Conditioning Option
8 min AMRAP
– 30 double/single unders
– 10 reverse lunges
– 7 lemon squeezes
R4M
8 min AMRAP
– 30 double/single unders
– 10 KB swings
– 7 ring rows
Saturday 12/23
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 12/24
TBA