Fitness
For time:
– 30 cal row
– 30 box step-ups
– 300m run
– 30 pull-ups
– 30 cal row
– 30 alt. SA DB hang clean + jerk (15/s)
– 300m run
– 30 goblet hold reverse lunges
– 30 cal row
Performance
For time:
– 50/40 cal row
– 40 box jump overs (20/16”)
– 400m run
– 30 pull-ups
– 30/24 cal row
– 30 alt. SA DB hang clean + jerk (15/s @ 50/35)
– 400m run
– 40 goblet hold reverse lunges
– 50/40 cal row
Fitness
A) E2M x 10 sets
– 2-3 BB back or box squats
After Even sets:
– 8-12 DB floor press
After Odd sets:
– 8-12/side half kneeling banded high row
Performance
A) E2M x 10 sets:
– 1 back squat @ 85%
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 1 lap reverse sled drag
– 8-12 dips (banded, BW, or weighted)
– 8-12 DB Romanian deadlifts
– 16 alt. KB gorilla rows
OR
Conditioning Option
For time:
– 800m run
– 60 walking lunges
– 600m run
– 40 abmat sit-ups
– 400m run
– 20 burpee pull-ups
– 200m run
Fitness
E3M x 8-12 sets:
Odd sets:
– 200m row
– 8 alternating DB snatch
– 8 push-ups
Even sets:
– 200m run (sub hill run)
– 12 DB goblet hold reverse lunges
– 4 burpees
Performance
E3M x 8-12 sets:
Odd sets:
– 250/200m row
– 8 alternating DB snatch (50/35)
– 12/8 push-ups
Even sets:
– 200m run
– 12 DB goblet hold reverse lunges
– 4 burpees
Fitness & Performance
A) E2M x 6 sets
– 5-5-4-4-3-3 BB push press
*Build to a tough 3 reps
Fitness
B) 3 rounds for time:
– 400m run
– 16-12-8 reps of
Performance
B) 3 rounds for time:
– 400m run
– 21-15-9 reps of
Fitness & Performance
A) E4M x 4 sets:
– 1 RIR bench press @ 72.5-77.5%
– 8-12/side bent over DB/KB rows
– 8-12 bent over reverse flies w/ pause
Fitness
B) E90S x 10-15 sets:
– 20 single unders or lateral hops
– 4 DB hang power cleans
– 6 hanging knee raises
– 8 air squats
Performance
B) E90S x 10-15 sets:
– 20 double unders
– 3 power cleans (135/95, 115/75, 95/65)
– 6 toes to bar
– 9 air squats
RX+ use 155/105
E12M x 3 total stations
Station 1
3 rounds:
– 250/200m row
– 15 RKB swings (53/35)
– 15/12 push-ups
Station 2
3 rounds:
– 200m run
– 12 thrusters (95/65)
– 12 pull-ups
Station 3
3 rounds:
– row or run
– 9 DB devil cleans (35/25s)
– 9 burpees over the barbell
Gym Closed – Merry Christmas!
Fitness
“12 Days of Christmas”
1: DB devil press
2: push-ups
3: DB thrusters
4: hanging knee raise
5: DB hang power cleans
6: pull-ups
7: DB push press
8: KB swings
9: calories rowed
10: box step-ups
11: wallballs
12: burpees
Performance
“12 Days of Christmas”
1: DB devil press
2: ring dips
3: thrusters
4: toes to bar
5: hang power cleans
6: pull-ups
7: shoulder to overhead
8: KB swings
9: box jumps – SD (24/20”)
10: calories rowed
11: wallballs (20/14)
12: burpees
RX+: 55/35 devil press, 115/75 barbell, 70/44 kettlebell
RX: 35/25 devil press, 95/65 barbell, 53/35 kettlebell
Scaled: 25/15 devil press, 75/45 barbell, 35/25 kettlebell
*Like the song “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.