Monday 11/21
Fitness
A) E43.5M x 5 sets:
– 6 BB back or box squats
– 8-12 DB seated Arnold presses
– 4-6/side SA ring row w/ reach
B) EMOM x 10-20 sets:
– 2 DB up/down devil presses
– 2-3 DB goblet squats
– 2-4 strict pull-ups
Performance
A) E3.5M x 5 sets:
– 6 back squats @ 65-70%
B) EMOM x 10-20 sets:
– 2 DB devil presses (35/25s)
– 3 DB front squats
– 4 pull-ups
Tuesday 11/22
Fitness & Performance
A) E4M x 3 sets
– 8 BB Romanian deadlifts @ 3011 tempo
– 12-16 DB incline press
– 8-12/side bent over KB rows
Fitness
B) For time:
– 400m run
– 15 hanging knee raises
– 20 HR push-ups
– 25 RKB swings
– 400m run
– 25 RKB swings
– 20 HR push-ups
– 15 hanging knee raises
– 400m run
Performance
B) For time:
– 400m run
– 20 toes to bar
– 25/20 HR push-ups
– 30 RKB swings (53/35)
– 400m run
– 30 RKB swings
– 25/20 HR push-ups
– 20 toes to bar
– 400m run
Wednesday 11/23 – no 7pm class
Fitness
E6M x 5-7 sets:
– 500/400m row
– 6 hang squat cleans (115/75, 95/65)
– 9 dips
– 12 box jump overs (24/20”)
– 30 double unders
Performance
E6M x 5-7 sets:
– 500/400m row
– 6 hang squat cleans (115/75, 95/65)
– 9 dips
– 12 box jump overs (24/20”)
– 30 double unders
RX+ use 135/95
Thursday 11/24 – Gym Closed
Happy Thanksgiving!
Friday 11/25 – 7:45 & 9am classes only
Fitness
“Daniel Light”
For time:
– 30 strict pull-ups in unbroken sets of 5
– 400m run
– 21 DB thrusters
– 600m run
– 21 DB thrusters
– 400m run
– 30 strict pull-ups in unbroken sets of 5
Performance
“Daniel”
For time:
– 50 pull-ups
– 400m run
– 21 thrusters (95/65)
– 800m run
– 21 thrusters
– 400m run
– 50 pull-ups
Saturday 11/26
Fitness
TBA
Performance
TBA
Sunday 11/27
Open Gym 10-12pm