Month: December 2025

Fitness

A) E3M x 4 sets:

– 5 deadlifts

– 16 alt. top down DB floor press

– 8-12 tall kneeling banded lat pulldown

B) E90S x 10-15 sets:

– 20 single unders

– 5 KB deadlifts

– 4 strict pull-ups

– 3 burpees (sub up/downs)

Performance

A) E3M x 4 sets:

– deadlift

Set 1: 5-7 reps @ 65% (building set)

Sets 2-4: 5 reps @ 75-80% or 3 RIR

B) E90S x 10-15 sets:

– 20 double unders

– 3 deadlifts @ 75-80% of part A

– 3 strict pull-ups or 6 kipping pull-ups

– 3 burpees over the bar

*Perform bar facing burpees if space is available 

Fitness

A) E2M x 8 sets

Odd:

– 8-12/side SA DB incline press w/ pause

– 8-12 ring rows

Even:

– 12 alternating landmine low hang lateral squats

– 8/s banded twists to pallof press (red or green)

B) E5M x 3-5 sets:

– 400m run

– 12 DB SA hang power snatch (6/s)

– 4 hanging knee raises

– 8 box step-ups

– 4 hanging knee raises

Performance

A) E2M x 8 sets:

Sets 1-4: 1 hang power snatch + 1 snatch

Sets 4-8: 1 snatch

*Receive all snatches besides the hang power snatch in squat if able

B) E5M x 3-5 sets:

– 400m run

– 9 unbroken hang power snatch (95/65, 75/55, 65/45)

– 5 toes to bar

– 7 box jump overs (24/20”)

– 5 toes to bar

Fitness & Performance

A) E3M x 5 sets:

– 5 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)

Fitness

B) E3M x 4-8 sets:

– 12/9cal row

– 9 dips

– 12 RKB swings

– 6 goblet squats

Performance

B) E3M x 4-8 sets:

– 15/12 cal row

– 9-12 ring/strict dips

– 12 RKB swings (53/35)

– 9 goblet squats