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Monday 12/2
A) E4M x 4 sets:
– 8 front squats
– 16 alt. tall kneeling DB piston press
– 16 alt. KB gorilla rows
B) 12 min AMRAP:
– 1 DB thruster
– 3 hanging knee raises
– 15 single unders
*Add one thruster every round
Performance
A) E4M x 4 sets:
– 8 front squats @ 8-9 RPE
*Up from last time’s 7-8 RPE
B) 12 min AMRAP:
– 1 BB thruster (95/65)
– 3 toes to bar
– 15 double unders
*Add one thruster every round
*Rx+ use 115/75
Fitness & Performance
C) 3 sets for quality:
– 20 sec/side Copenhagen plank
– 10/side DB external rotations @ 8-10% bench press 1RM
Tuesday 12/3
Fitness & Performance
A) E4M x 4 sets:
– 8 bench press @ RPE 7-8
– 8-12 banded straight arm lat pull-downs
– 8-12 bent over reverse flys w/ pause
B) “Helen”
3 rounds for time:
– 400m run
– 21 KB swings (53/35)
– 12 pull-ups
C) 3 sets for quality:
– 10 reverse snow angels
– 10/side banded hip flexors
Wednesday 12/4
Fitness
A) E2M x 8 sets
Odd:
– 8/side front foot elevated split squats (knee over toe focus)
Even:
– 16 alt DB incline presses
– 16 alt KB chest supported row
B) E2M x 8-12 sets
Odd sets: 12/9 cal row + 5 DB hang squat cleans
Even sets: 12/9 cal row + 9-12 push-ups
Performance
A) E2M x 8 sets
Sets 1-2: 2 x pause cleans (2 sec at knee)
Sets 3-4: 1 x pause clean
Sets 5-8: 1 clean
*Receive in full squat if able
B) E2M x 8-12 sets
Odd sets: 15/12 cal row + 5 TnG squat cleans
Even sets: 15/12 cal row + 12/9 push-ups
Thursday 12/5
Fitness
E10M x 3-5 sets:
– 400m row
– 12 plate ground to overhead
– 12 walking lunges w/ or w/o plate
– 400m run
– 12 ring rows
– 32 single unders
Performance
E10M x 3-5 sets:
– 500/400m row
– 12 plate ground to overhead (45/35)
– 12 overhead walking lunges w/ plate
– 400m run
– 12 ring rows
– 32 double unders
Friday 12/6
Fitness
A) E4M x 4 sets:
– 8 deadlifts
– 8-12/side lean away DB delt raises
– 8/side banded pallof press
Performance
A) E4M x 4 sets:
– 8 deadlifts @ RPE 5-6
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 1 length bent over hand over hand sled pull
– 10 banded Spanish squats (add weight if able)
– 10-20 DB tricep rollback extensions
– 10 BB drag curls
OR
Conditioning Option
6 rounds for time:
– 250/200m row
– 10 dips
– 15 air squats
– 250/200m row
– 10 alt. DB hang power snatch
– 10 lemon squeezes
Saturday 12/7
Frost & Flow (8am-8pm)
Sunday 12/8
10-12pm Open gym
