Monday 12/11
Fitness
A) E4M x 3 sets:
– 8-12 DB or BB bench press
– 4-8 strict or 2-4 negative supinated pull-ups
– 8-12 sandbag hip thrusts off bench w/ pause
B) 5 rounds – 3 min AMRAP
– 6 RKB swings
– 4 push-ups
– 8 air squats
R60S after each round
Performance
A) E4M x 3 sets:
– 8 bench press @ 2RIR
– 4-8 strict supinated/ring pull-ups
– 8/side shoulder external rotations
B) “The Chief”
5 rounds – 3 min AMRAP
– 3 power cleans
– 6 push-ups
– 9 air squats
R60S after each round
Tuesday 12/12
Fitness
A) E2M x 8 sets (4 each)
Odd sets:
– 8-12/side half kneeling landmine press
– 6 toe drag box step-downs (R)
Even sets:
– 16 alt. KB gorilla rows
– 6 toe drag box step-downs (L)
B) E2M x 8-12 sets
Odd
– 12/9 cal row
– 8-12 alt. DB hang power snatch
Even
– 12/9 cal row
– 4-6 up/down + box step up
Performance
A) E2M x 8 sets:
Sets 1-2: 3 high hang snatch
Sets 3-4: 2 hang snatch
Sets 5-8: 1 snatch
*Receive in full squat if able
B) E2M x 8-12 sets
Odd
– 15/12 cal row
– 12 alt. DB hang power snatch (50/35)
Even
– 15/12 cal row
– 6 burpee + box jump overs (24/20”)
Wednesday 12/13
Fitness
EMOM x 4-7 sets
1: 12/9 cal row
2: 12 DB push press + 6 ring rows
3: 12 alternating box step-ups
4: 12/9 cal row
5: 6 dips + 9 lemon squeezes
6: 36 single unders
7: rest
Performance
EMOM x 4-7 sets
1: 15/12 cal row
2: 12 shoulder to overhead (115/75, 95/65, 75/55) + 6 pull-ups
3: 12 alternating box step-ups
4: 15/12 cal row
5: 6 dips + 9 lemon squeezes
6: 36 double unders
7: rest
Thursday 12/14
Fitness
A) E3.5M x 5 sets:
– 8 back or box squats
– 16-24 alt DB tall kneeling overhead piston press
– 8-12 tough ring rows
*heavier than last week’s 8s
B) E5M x 3-5 sets:
– 400m run (scale to 300m)
– 8 double DB/KB hang squat cleans
– 8-12 push-ups
Performance
A) E3.5M x 5 sets
Set 1: 6 back squats (building set)
Set 2-4: 6 back squats @ 2 RIR
*heavier than last week’s 8s
B) E5M x 3-5 sets:
– 400m run
– 8 double DB/KB hang squat cleans (35/25s)
– 16 push-ups
Friday 12/15
Fitness & Performance
A) E4M x 4 sets:
– 8 BB Romanian deadlifts* @ 3011 tempo
– 12-16 DB bench press w/ pause
– 12-16 straight arm banded lat pull-down
*Heavier than last week
B) Strength Option
3-4 sets for quality:
– 8-12 towel slide hamstring curls
– 12-16 band/cable tricep push-down
– 8-12 DB lat pull-over (off bench)
– 8 banded rotational snapbacks
OR
Conditioning Option
16 min AMRAP:
– 8/6 cal row
– 2 lunges
– 2 RKB swings
– 2 KB push press (1/arm
*increase all movements except row by 2 reps
Saturday 12/16
Fitness
TBA
Performance
TBA
Sunday 12/17
Open Gym 10-12pm