Monday 1/25

Fitness

A) E2M x 4 sets each

Station 1:

• 8 double KB front squats

Station 2:

• 8 L-seated DB press
• 8 hinged banded lat pull-downs

*All reps should be performed with a 3 second eccentric tempo.

Performance

A) E2M x 8 sets:

Sets 1-4: 2 cleans + 1 jerk

Sets 5-8: 1 clean + 1 jerk

*Build to about 85%

Fitness & Performance

B) CrossFit Open Workout 20.1

10 rounds for time:

– 8 ground to overhead (95/65, 65/45)

– 10 bar facing burpees

*15 min time cap.

Tuesday 1/26

Fitness & Performance

A) E3M x 5 sets:

– 5 deadlifts @ 3011 tempo @ 60%

– 5-15 dips (weighted, BW, banded, or box)

Fitness

B) E3M x 4-7 sets:

– 200m row

– 12 RKB swings

– 6 hanging knee raises

– 12 air squats

Performance

B) E3M x 4-7 sets:

– 250/200m row

– 12 RKB swings (70/44)

– 6 toes to bar

– 12 air squats

Wednesday 1/27

Fitness

E8M x 4-5 sets:

– 400m run (scale to 300m)

– 16 SA DB hang power clean (4-4-4-4)

– 12 goblet hold reverse lunges 

– 16/12 push-ups

– 30 single unders

Performance

E8M x 4-5 sets:

– 400m run (scale to 300m)

– 16 SA DB hang power clean (4-4-4-4 @ 50/35)

– 12 goblet hold reverse lunges 

– 16/12 push-ups

– 30 double unders

*Switch the order of every set

Thursday 1/28

Fitness

A) E3M x 6 sets:

– 3 BB or goblet box squats @ 31X1 tempo

– 8 L-seated band rows w/ pause

– 12 alt. top down DB floor press

B) 3 rounds for time:

– 21 cal row

– 15 DB thrusters

– 9 pull-ups 

Performance

A) E3M x 6 sets:

– 3 back squats 80-85%

*heavier than last week

B) 3 rounds for time:

– 21 cal row

– 15 thrusters (95/65)

– 9 pull-ups

*RX+: 115/75 w/ CTB pull-ups.

Fitness & Performance

C) 3 sets:

– 6-8 BB ab roll-outs or dragon flags

– 8-10 DB delt triad (lateral, front, overhead press)

Friday 1/29

Fitness

A) E3M x 5 sets:

– 4 bench press @ 32X1 tempo

– 8-12 alt KB gorilla row w/ pause

– 4-8 knee raises (weighted if able)

Performance

A) E3M x 5 sets:

– 3-4 bench press 80-85% 

– 8-12 alt KB gorilla row w/ pause

Fitness & Performance

Strength Option

B) 3 sets for quality:

– 8-12 seated single DB French press

– Max effort close grip push-up @ 1010 tempo

– 8/side SL double KB Romanian deadlifts

– 8-12 ring bicep curls

OR

Conditioning Option

B) 8-10 sets:

– 250m row or 500m bike

– R60S

Saturday 1/30 

Fitness

TBA

Performance

TBA

Sunday 1/31

Open Gym 10-12pm

Monday 1/18

Fitness

A) EMOM x 5 sets each

Minute 1: 5 BB push press

Minute 2: 5 DB batwing rows w/ 5 sec pause

Minute 3: 5/side glute bridge w/ pause

B) EMOM x 4-6 sets

Minute 1: 12/9 cal row

Minute 2: 12 DB push press

Minute 3: 12 KB double KB deadlifts

Performance

A) EMOM x 5 sets:

– 1 split jerk 60-80%

+

E2MOM x 5 sets:

– 1 split jerk @ 80+%

*Build to a heavy single for the day. 

B) EMOM x 4-7 sets

Minute 1: 12/9 cal row

Minute 2: 12 push press (95/65, 75/55, 65/45)

Minute 3: 12 double KB deadlifts (53/35)

RX+ use 15/12 cal row, 115/75# BB, 70/44 KBs

Tuesday 1/19

Fitness

A) E3M x 6 sets:

– 4 BB or goblet box squats w/ pause

– 8 L-seated band rows w/ pause

– 12 alt. top down DB floor press

*Box squats should be heavier than last week.

B) 10 min AMRAP

– 32 single unders

– 8 alt. DB snatch + reverse lunge

– 8 hanging knee raise 

*1 rep = 1 snatch + lunge w/ same leg

Performance

A) E3M x 6 sets:

– 4 back squats 80-85%

B) 10 min AMRAP

– 32 double unders

– 8 alt. DB snatch + OH reverse lunge (35/25)

– 8 toes to bar

*1 rep = 1 snatch + lunge w/ same leg

RX+ use 50/35. Scale with lunge from front rack position.

Wednesday 1/20

Fitness

E8M x 4 sets:

– 400m row

– 10 double DB hang power cleans

– 10 wallballs 

– 10 strict pull-ups

– 30 single unders

Performance

E8M x 4 sets:

– 500/400m row

– 10 hang power cleans (95/65)

– 15 wallballs (20/14)

– 10 pull-ups

– 30 double unders

*Switch the order of every set

*RX+ use 115/75

Thursday 1/21

Fitness

A) E3M x 5 sets:

– 4 bench press @ 32X1 tempo

– 8/side bent over DB/KB row 

– 4-8 weighted knee raises

B) For time:

– 800m run

– 60 RKB swings (53/35)

– 40 push-ups

– 20 box jump overs (24/20”)

– 40 goblet squats

– 60 sit-ups

– 800m run

Performance

A) E3M x 5 sets:

– 4 bench press 80-85% 

– 8-10/side bent over DB/KB row

B) For time:

– 800m run

– 60 RKB swings (53/35)

– 40 push-ups

– 20 box jump overs (24/20”)

– 40 goblet squats

– 60 sit-ups

– 800m run

Friday 1/22

Fitness & Performance

A) E4M x 5 sets:

– 8 Romanian deadlifts @ 62.5-67.5%

– 8 supinated or ring pull-ups (weighted, BW, or banded)

– 8/side single arm lean away DB lateral raise

Strength Option

B) 3 sets for quality:

– 12-16 alternating KB walking lunges

– 1 lap heavy sled drag

– 8-12 DB hex press

– 8-12 tough ring rows

Conditioning Option

B) 8-10 sets:

– 250m row or 500m bike

– R90S

*Perform more sets than last week at the same pace. 

Saturday 1/23

Fitness

TBA

Performance

TBA

Sunday 1/24

Open Gym 10-12pm