Monday 1/6
Fitness
A) E3M x 4 sets – deadlift
– 6 banded deadlifts @ 3011 tempo (moderate to heavy)
– 8 seated Arnold presses
– 10 L-seated band rows
B)
For time:
– 80 single unders
– 20 burpees
– 80 single unders
– 25 wallballs
– 80 single unders
– 30 double KB deadlifts
– 80 single unders
– 25 wallballs
– 80 single unders
– 20 burpees
Performance
A) E3M x 4 sets – deadlift
Set 1: 1 @ 92-96%
Sets 2-4: 3 @ 86%
B) For time:
– 60 double unders
– 30 burpees
– 60 double unders
– 30 wallballs (20/14)
– 60 double unders
– 30 deadlifts @ 50% of part A, set 1.
– 60 double unders
– 30 wallballs
– 60 double unders
– 30 burpees
Tuesday 1/7
Fitness
A) E90S x 4 sets each
Station 1: 12 DB incline bench press
Station 2: 12 BB glute bridge w/ pause at top
B) E5M x 4 sets:
– 400m run (scale to 300m if needed)
– 6 double DB hang power snatch
– 8 DB front rack reverse lunges
– 10 hanging knee raises/lemon squeezes
Performance
A) E90S x 8 sets:
– 1 halting snatch deadlift @ knee + 1 snatch
*Build from 65-90%.
B) E5M x 4 sets:
– 400m run
– 6 hang power snatch (95/65)
– 8 overhead squats
– 10 toes to bar
Wednesday 1/8
Fitness
A) E3MOM x 5 sets
– 8-4-8-4-8 back squats
– 12 alternating banded psoas marches
*8s are lighter than 4s. All 8s should be same weight as with all 4s. Make it tough.
B) E3MOM x 5 sets:
– 15/12 cal row
– 10 DB thrusters
Performance
A) E3M x 4 sets – back squat
Set 1: 1 @ 94-98%
Sets 2-4: 3 @ 88%
*Start on the second set of the Fitness clock.
B) E3MOM x 5 sets:
– 20/15 cal row
– 5 thrusters
*Build each set on thrusters to a heavy UB set of 5.
Thursday 1/9
Fitness
A) For max reps:
– 60 seconds of strict pull-ups
– R60S
– 60 seconds of BB push press (empty barbell)
– R60S
– 60 seconds of rowing for calories
– R60S
– 60 seconds of SA alternating DB snatches
– R60S
– 60 seconds of burpee to box step-up (knee height)
– R60S
– 60 seconds of plank (maintain hollow position)
– Rest 4 minutes then…
B) EMOM x 4 sets:
1: strict pull-ups
2: BB push press (empty barbell)
3: rowing for calories
4: SA alternating DB snatches
5: burpee to box step-up
6: 40 seconds of plank
*Perform all sets to 60-70% of reps achieved in part A.
Performance –
A) For max reps:
– 60 seconds of strict pull-ups or bar muscle-ups
– R60S
– 60 seconds of strict handstand push-ups or BB push press (75/55)
– R60S
– 60 seconds of rowing for calories
– R60S
– 60 seconds of SA alternating DB snatches (50/35)
– R60S
– 60 seconds of burpee + box jump overs (20/16”)
– R60S
– 60 seconds of plank (maintain hollow position)
– Rest 4 minutes then…
B) EMOM x 4 sets:
1: strict pull-ups or bar muscle-ups
2: strict handstand push-ups or BB push press
3: rowing for calories
4: SA alternating DB snatches
5: burpee + box jump overs
6: 40 seconds of plank
*Perform all sets to 60-70% of reps achieved in part A.
Friday 1/10
Fitness
A) E3MOM x 5 sets
– 8-4-8-4-8 bench press
– 8 supinated bent over BB rows
*8s are lighter than 4s. All 8s should be same weight as with all 4s. Make it tough.
Performance
A) E3M x 4 sets – bench press
Set 1: 1 @ 94-98%
Sets 2-4: 3 @ 88%
*After every set perform 8 supinated bent over BB rows
Fitness & Performance
B) 3 sets for quality:
– 1 length seated overhead hand over hand sled pull
– 12/side DB/KB rear foot elevated split squats
– 10-15 BB/DB skull crushers
– 10-15 BB/DB curls
Saturday 1/11
Fitness
TBA
Performance
TBA
Sunday 1/12
8am Endurance
TBA
10-12pm Open Gym