Monday 1/6
Fitness
A) E3.5M x 5 sets:
– 8-12/side SA DB overhead press (standing)
– 8/side KB curtsy lunges (goblet hold)
– 8-12 bent over BB rows
B) E3M x 5-8 sets:
– 12/9 cal row
– 12 alt DB hang power snatches
– 9 air squats
– 6-9 lemon squeezes
Performance
A) E3.5M x 5 sets:
– 2.2.2 TNG power snatch clusters
B) E3M x 5-8 sets:
– 15/12 cal row
– 12 alt DB hang power snatches (50/35, 40/25)
– 12 air squats
– 9 lemon squeezes
Tuesday 1/7
Fitness & Performance
A) E4M x 4 sets:
– 8/side split squats (floor or rear foot elevated)
– 2-4 negative or 4-8 strict/weighted pull-ups
– 8-12 scaled or weighted dips
*Scale split squats with back foot on floor.
Fitness
B) EMOM x 10-20 sets:
– 6 wallballs
– 4 hanging knee raise
– 2 up/downs to target
Performance
B) EMOM x 10-20 sets:
– 6 wallballs
– 4 toes to bar
– 2 burpees to target
RX+ use 7-5-3 rep scheme
Wednesday 1/8
Fitness & Performance
A) E2.5M x 8 sets:
– 3 bench press
After odd sets
– 8-12 DB lat pull-overs
After even sets
– 4 ring YTWs
*Heavier than your last set of 5 bench press
Fitness
B) E5M x 3-5 sets:
– 400m row or 800m bike
– 16 unbroken RKB swings
– 16 SA KB push press
– 12 abmat sit-ups
*Scale push press with lighter DB
Performance
B) E5M x 3-5 sets:
– 500/400m row or 1000/800m bike
– 20 unbroken RKB swings (53/35)
– 16 SA KB push press (8/s)
– 12 abmat sit-ups
*Scale push press with lighter DB
Thursday 1/9
Fitness
E3M x 12-16 sets
– 250/200m row
– in remaining time complete
- Station 1: 8 up/down DB devil presses
- Station 2: 12 box step-ups
- Station 3: 16 prisoner reverse lunges
- Station 4: 36 single unders
Performance
E3M x 12-16 sets
– 250/200m row
– in remaining time complete
- Station 1: 8 DB devil presses (35/20s)
- Station 2: 12 box jump overs (24/20”)
- Station 3: 16 DB reverse lunges
- Station 4: 36-48 double unders
Friday 1/10
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
Performance
A) E2M x 8 sets
– 1 power clean + 1 split jerk
*Build to a heavy but technically sound single
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 10-20 ring tricep extensions
– 10 DB Romanian deadlifts
– 10-20 tall kneeling banded lat pull-downs
– 1 lap reverse sled drag
OR
Conditioning Option
6 rounds for time:
– 250/200m row/ski or 500/400m bike
– 12 plate ground to overhead (45/35)
– 10 tough ring rows
– 8 burpees
R60S
Saturday 1/11
Fitness
TBA
Performance
TBA
Sunday 1/12
10-12pm Open Gym