Monday 12/9
Fitness
A) EMOM x 5 sets each
1: 10 double KB sumo deadlifts
2: 8 seated BB strict press
B) For time:
– 600m run
– 15 RKB swings
– 15 DB push press
– 400m run
– 12 RKB swings
– 12 DB push press
– 200m run
– 9 RKB swings
– 9 DB push press
Performance
A) E30S x 20 sets:
– 1 power clean + push jerk @ 70-75%
B) For time:
– 600m run
– 15 power cleans (115/75)
– 15 shoulder to overhead
– 400m run
– 12 power cleans
– 12 shoulder to overhead
– 200m run
– 9 power cleans
– 9 shoulder to overhead
Tuesday 12/10
Fitness
A) E3M x 4 sets:
– 10 glute bridge DB bench press
– 5 strict pull-ups @ 3111 tempo
– 20 Russian plate twists
B) E5MOM x 4-5 sets:
– 400m row
– 20 weighted reverse lunges
– 15/12 push ups
– 40 single unders
Performance
A) E3M x 4 sets – bench press
Set 1: 4 @ 82%
Sets 2-4: 4 @ 76%
*After every set perform 4 weighted pull-ups AHAP.
B) E5MOM x 4-5 sets:
– 500/400m row
– 20 overhead plate reverse lunges (45/35)
– 15/12 HR push ups
– 40 double unders
Wednesday 12/11
Fitness
A) EMOM x 5 sets each
1: 10 alternating KB front rack box step ups
2: 10 KB sumo deadlift high pulls
B) EMOM x 20-30 minutes
– 6 goblet squats
– 5 hanging knee raises
– 4 NPU burpees over the bar
Performance
A) E30S x 20 sets:
– 1 power snatch @ 70-75%
B) EMOM x 20-30 minutes
– 3 overhead squats (115/75)
– 3 toes to bar
– 3 burpees over the bar
Thursday 12/12
Fitness
A) E3MOM x 4 sets
– 8-6-8-6 back squats
– 8 elevator ring rows
– 8 bent over reverse flys
*Back squats should be heavier from 8 to 6 and for the second 8 & 6.
B) 5 rounds for time:
– 200m run
– 8 DB thrusters
– 6 strict pull-ups
Performance
A) E3M x 4 sets – back squat
Set 1: 4 @ 82%
Sets 2-4: 4 @ 76%
B) 5 rounds for time:
– 200m run
– 8 thrusters (95/65)
– 8 pull-ups
*RX+ perform 115/75 thrusters and 6 CTB pull-ups or 4/3 bar MUs.
Fitness & Performance
C) 3 sets for quality:
– 10 reverse snow angels
– 10/side glute med wall slides
Friday 12/13
Fitness
A) E2MOM x 8 sets
– 5 push press (building)
– 8 chest supported incline DB rows
Performance
A) E2MOM x 8 sets:
– 1 push press + 2 push jerks + 3 split jerks
*Build to a heavy set.
Fitness & Performance
B) 3 sets for quality:
– 1 lap heavy sled drag
– 1 lap contralateral carry
– 8-12 hamstring curls (w rower, towels or medball)
– 30 second accumulated L-sit
Saturday 12/14
Fitness
TBA
Performance
TBA
2-5pm Christmas Party @ Oak Highlands Brewery
Sunday 12/15
8am Endurance
TBA
10-12pm Open Gym