Monday 12/30
A) E2.5M x 8 sets:
– 3 front squats
*Sub double KB front squats w/ 3111 tempo
After odd sets
– 8-12 DB floor press w/ pause
After even sets
– 8-12 L-seated banded row
B) 6 rounds for time:
– 200m row or 400m bike
– 6 DB hang squat clean thrusters
– 24 single unders
R60S
Performance
A) E2.5M x 8 sets:
– 3 front squats
*5-10% heavier than your last set of 6s
B) 6 rounds for time:
– 250/200m row or 500/400m bike
– 6 DB hang squat clean thrusters (35/20s)
– 24 double unders
R60S
Tuesday 12/31
Fitness & Performance
A) E3M x 6 sets:
– 5 bench press
After odd sets
– 9 DB lat pull-overs
After even sets
– 3 ring YTWs
*Heavier than your last set of 6 bench press
Fitness
B) E60S x 10-20 sets:
– 6 RKB swings
– 3 dips
– 6 prisoner lunges
Performance
B) E60S x 10-20 sets:
– 6 RKB swings (53/35)
– 3 ring dips
– 6 prisoner lunges
Wednesday 1/1
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
- R60S
*Score is total reps across all three rounds
*Partner 2-3 to a group
Thursday 1/2
Fitness
A) E2M x 8 sets
Odd:
– 8-12/side half kneeling DB press
Even:
– 8-12 banded spanish squats
– 4 DB batwing rows w/ 6 count pause
B) For time:
– 600m run
– 20 SA DB hang power clean and push press (10/side)
– 20 strict pull-ups
– 20 SA DB hang power clean and push press (10/side)
– 600m run
Performance
A) E2M x 8 sets
Sets 1-4: 1 power clean + 1 pause split jerk
Sets 5-8: 1 power clean + 1 split jerk
B) For time:
– 600m run
– 15 clean and jerks (135/95, 115/75, 95/65)
– 30 pull-ups
– 15 clean and jerks
– 600m run
Friday 1/3
Fitness & Performance
A) E4M x 4 sets:
– 8/side KB SL b-stance RDLs
– 8-12 DB incline press
– 8-12 bent over BB rows
B) Strength Option
3-4 sets for quality:
– 1 lap reverse sled drags (heavy)
– 10-20 DB/EZ bar skull crushers
– 10 straight arm banded lat pull-down
– 10/s half kneeling 90 degree landmine twists
OR
Conditioning Option
E5M x 4 sets:
– 500/400m row/ski, 1000/800m bike or 400m run
– In remaining time complete
- Station 1: 45 air squats
- Station 2: 30 push-ups
- Station 3: 30 RKB swings
- Station 4: 15 burpees to target
*Scale reps back 10-15 if needed (Ex: 30-15-15-5)
Saturday 1/4
Fitness
TBA
Performance
TBA
Sunday 1/5
Gym Closed