Monday 12/15
Fitness
A) E2M x 8 sets
Odd:
– 10 double KB front squats (tough)
– 10 half kneeling DB press (R)
Even:
– 20 alternating double KB gorilla rows (10/s)
– 10 half kneeling DB press (L)
B) 15 min AMRAP:
– 30 single unders
– 2 SA DB hang power clean + push press (1/arm)
– 5 toes to bar
– 10 air squats
*Add 1/arm DB HPC&PP each round
Performance
A) E2M X 8 sets
Sets 1-4: 1 hang clean + 1 clean + 1 jerk
Sets 5-8: 1 clean + 1 jerk
*receive cleans in full squat if able
B) 15 min AMRAP:
– 30 double unders
– 1 power clean + push jerk (135/95, 115/75, 95/65)
– 5 toes to bar
– 10 air squats
*Add 1 PC&J each round
Tuesday 12/16
E3M x 12-16 rounds (6-8 each)
Station 1:
– 250/200m row
– 15 RKB swings (53/35)
– 10 push-ups
Station 2:
– 200m run
– 10 box step-ups (20/16”)
– 5 strict pull-ups
RX+ complete with sandbag box step-ups and/or deficit push-ups
Wednesday 12/17
Fitness
A) E3M x 6 sets:
– 5 back squats
– 12-16 DB floor press w/ pause
– 8-12/side half kneeling SA banded lat pull-down (green or black)
*BS heavier than 11/26
B) 4 rounds for time:
– 400m run or 1000m bike
– 15 wallballs
Performance
A) E3M x 6 sets:
Set 1: 4-6 back squats @ 60-70% or @ 4 RIR
Sets 2-6: 4 back squats @ 85% or @ 2 RIR
B) 4 rounds for time:
– 400m run or 1000m bike
– 20 wallballs (20/14)
Thursday 12/18
Fitness & Performance
A) E3M x 5 sets:
– 5-4-3-3-3 BB bench press @ 31X1 tempo @ 1-2 RIR
– 3-5 strict weighted or scaled low ring pull-ups (bent or straight knee w/ lower body help)
*BP heavier than 12/9
Fitness
B) E2M x 8-12 sets
Odd: 12/9 cal row + 10 plate ground to overhead (35/25 or 25/15)
Even: 12/9 cal row + 5-10 dips + 10 prisoner reverse lunges
Performance
B) E2M x 8-12 sets
Odd: 15/12 cal row + 10 plate ground to overhead (45/35)
Even: 15/12 cal row + 5-10 ring dips + 10 prisoner reverse lunges
Friday 12/19
Fitness & Performance
A) E4M x 4 sets:
– 8/s KB front foot elevated split squats
– 16-20 alternating seated DB overhead press
– 10 2 up 1 down ring rows
B) Strength Option
3-4 sets for quality:
– 1 length hand over hand sled pull
– 10-15 DB tricep rollback extensions
– 5-10 ab wheel roll-outs
– 10/s SL KB rack assist Romanian deadlifts
*Back leg straight out on RDLs, hips parallel to floor
OR
Conditioning Option
20 min AMRAP:
– 250/200m row/ski, 200m run or 500/400m bike
– 10 DB/KB thrusters (35/20s)
– 8 lemon squeezes
– 20 double or single unders
Saturday 2/20
Fitness
TBA
Performance
TBA
Sunday 12/21
10-12pm Open Gym