Fitness

E12M…

Station 1:

– 800m row

– 40 DB/BB push press

– 30 box step overs

Station 2:

– 800m run 

– 40 RKB swings

– 25 wallballs

Station 3

– 800m row or 800m run or 1600m bike

– 100 single unders 

– 20 burpees

Performance

E12M…

Station 1:

– 1000/800m row

– 50 shoulder to overhead (95/65, 75/55)

– 30 box jump overs

Station 2:

– 800m run

– 50 RKB swings (53/35)

– 30 wallballs (20/14)

Station 3

– 1000/800m row or 800m run or 2000/1600m bike

– 100 double unders 

– 30 burpees over the barbell

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

Gym Closed – Happy Thanksgiving!

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

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

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

Fitness

A) E3M x 6 sets:

– 8 double KB heel elevated front squats

– 12-16 L-seated DB overhead piston press

– 8-12 BB inverted row

Performance

A) E3M x 6 sets:

– 1.1 power clean + push jerk cluster

*R10S after each single

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 length seated rope overhead sled pulls

– 8-12/side SA DB incline press w/ pause

– 8/side dKB B-stance Romanian deadlifts

– 12-16 seated leg lift-overs

OR 

Conditioning Option

10 rounds for time:

– 12/9 cal row

After odd sets: 8 DB thrusters

After even sets: 8 lemon squeezes or abmat sit-ups