Monday 12/25
Merry Christmas! – Gym closed
Tuesday 12/26
Fitness & Performance
A) E4M x 4 sets:
– 8 BB Romanian deadlifts* @ 3011 tempo
– 12-16 DB bench press w/ pause
– 12-16 straight arm banded lat pull-down
*Heavier than last week
Fitness
B) E5M x 3-5 sets:
– 400m run
– 12 RKB swings
– 9 strict pull-ups
Performance
B) E5M x 3-5 sets:
– 400m run
– 15 RKB swings (53/35)
– 12 pull-ups
RX+ complete with 70/44, CTB pull-ups or 5 bMUs
Wednesday 12/27
Fitness
E90S x sets 5-7 sets
1: 200m row
2: 19 DB thrusters (35/25s) + 9 hanging knee raises
3: 200m run
4: 6 up/down DB devil cleans + 6 box step-ups
5: rest
Performance
E90S x sets 5-7 sets
1: 250/200m row
2: 12 DB thrusters (35/25s) + 9 toes to bar
3: 200m run
4: 6 DB devil cleans + 6 box jump overs
5: rest
RX+ perform w/ no rest set for a total of 7-8 sets.
Thursday 12/28
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
– 4 DB hang power clean + push press
– 4 reverse lunges (prisoner or DB)
– 2 burpees
Performance
A) E2M x 6 sets:
Sets 1-3: 1 clean + 2 spit jerks
Sets 4-6: 1 clean + 1 split jerks
*Receive clean in full squat if able
B) E90S x 10-15 sets:
– 20 double unders
– 3 power clean + push jerks (115/75, 95/65, 75/55)
– 4 front rack reverse lunges
– 3 burpees over the barbell
Friday 12/29
Fitness
A) E3M x 5 sets:
– 8-12 DB or BB bench press
– 3-6 strict or 2-4 negative supinated pull-ups
– 8-12 sandbag hip thrusts off bench w/ pause
Performance
A) E3M x 5 sets:
– 6 bench press @ 2RIR
– 4-6 strict supinated/ring pull-ups
– 8/side shoulder external rotations
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 16 alternating DB death march
– 12-16/side SA banded tricep push-down (red)
– 8-12 banded Spanish squats
– 8-12 BB drag curls
OR
Conditioning Option
10 min AMRAP
– 10 cal row
– 10 air squats
– 10 push-ups
R3M
10 min AMRAP
– 10 cal row
– 10 RKB swings
– 10 abmat sit-ups
Saturday 12/30
Fitness
TBA
Performance
TBA
Sunday 12/31
10-12pm Open Gym