Monday 12/15

Fitness

A) E2M x 8 sets

Odd:

– 10 double KB front squats (tough)

– 10 half kneeling DB press (R)

Even:

– 20 alternating double KB gorilla rows (10/s)

– 10 half kneeling DB press (L)

B) 15 min AMRAP:

– 30 single unders

– 2 SA DB hang power clean + push press (1/arm)

– 5 toes to bar

– 10 air squats

*Add 1/arm DB HPC&PP each round

Performance

A) E2M X 8 sets

Sets 1-4: 1 hang clean + 1 clean + 1 jerk

Sets 5-8: 1 clean + 1 jerk

*receive cleans in full squat if able

B) 15 min AMRAP:

– 30 double unders

– 1 power clean + push jerk (135/95, 115/75, 95/65)

– 5 toes to bar

– 10 air squats

*Add 1 PC&J each round

Tuesday 12/16

E3M x 12-16 rounds (6-8 each)

Station 1:

– 250/200m row

– 15 RKB swings (53/35)

– 10 push-ups

Station 2:

– 200m run

– 10 box step-ups (20/16”)

– 5 strict pull-ups

RX+ complete with sandbag box step-ups and/or deficit push-ups

Wednesday 12/17

Fitness

A) E3M x 6 sets:

– 5 back squats 

– 12-16 DB floor press w/ pause

– 8-12/side half kneeling SA banded lat pull-down (green or black)

*BS heavier than 11/26

B) 4 rounds for time:

– 400m run or 1000m bike

– 15 wallballs

Performance

A) E3M x 6 sets:

Set 1: 4-6 back squats @ 60-70% or @ 4 RIR

Sets 2-6: 4 back squats @ 85% or @ 2 RIR

B) 4 rounds for time:

– 400m run or 1000m bike

– 20 wallballs (20/14)

Thursday 12/18

Fitness & Performance

A) E3M x 5 sets:

– 5-4-3-3-3 BB bench press @ 31X1 tempo @ 1-2 RIR

– 3-5 strict weighted or scaled low ring pull-ups (bent or straight knee w/ lower body help)

*BP heavier than 12/9

Fitness

B) E2M x 8-12 sets

Odd: 12/9 cal row + 10 plate ground to overhead (35/25 or 25/15)

Even: 12/9 cal row + 5-10 dips + 10 prisoner reverse lunges 

Performance

B) E2M x 8-12 sets

Odd: 15/12 cal row + 10 plate ground to overhead (45/35) 

Even: 15/12 cal row + 5-10 ring dips + 10 prisoner reverse lunges

Friday 12/19

Fitness & Performance

A) E4M x 4 sets:

– 8/s KB front foot elevated split squats

– 16-20 alternating seated DB overhead press 

– 10 2 up 1 down ring rows

B) Strength Option

3-4 sets for quality:

– 1 length hand over hand sled pull

– 10-15 DB tricep rollback extensions

– 5-10 ab wheel roll-outs

– 10/s SL KB rack assist Romanian deadlifts

*Back leg straight out on RDLs, hips parallel to floor

OR

Conditioning Option

20 min AMRAP:
– 250/200m row/ski, 200m run or 500/400m bike

– 10 DB/KB thrusters (35/20s)

– 8 lemon squeezes

– 20 double or single unders

Saturday 2/20

Fitness

TBA

Performance

TBA

Sunday 12/21

10-12pm Open Gym

Monday 12/8

Fitness

A) E3M x 5 sets:

– 5 back squats 

– 12-16 DB floor press w/ pause

– 8-12/side half kneeling SA banded lat pull-down (green or black)

*BS heavier than 11/26

B) E5M x 3-5 sets:

– 400m row (800m bike)

– 12 unbroken wallballs

– 8 strict pull-ups

– 8 burpees (sub up/downs)

Performance

A) E3M x 5 sets:

Set 1: 5-7back squats @ 55-65% or @ 4 RIR

Sets 2-4: 5 back squats @ 65-80% or @ 2-3 RIR

B) E5M x 3-5 sets:

– 500/400m row (1000/800m bike)

– 16 unbroken wallballs

– 8 burpee pull-ups

*RX+ complete with 20 wallballs and 10 burpee CTB pull-ups

Tuesday 12/9

Fitness & Performance

A) E3M x 5 sets:

– 5-5-4-4-4 BB bench press @ 31X1 tempo @ 1-2 RIR

– 3-5 strict weighted or scaled low ring pull-ups (bent or straight knee w/ lower body help)

*BP heavier than 12/1

Fitness

B) EMOM x 10-20 sets:

– 6 RKB swings 

– 5 box dips

– 4 box step-ups

*Make it tougher with an 8-6-4 rep scheme

Performance

B) EMOM x 10-20 sets:

– 7 RKB swings (53/35)

– 3-5 ring dips

– 3 box jump overs (24/20”)

*RX+ complete with 70/44 and or reps of 8-6-4

Wednesday 12/10

Fitness & Performance

40 min AMRAP @ 70-80% pace:

– 500/400m row

– 16 SA DB hang power snatch (8/8 @ 50/35)

– 12 box step-ups

– 24 double unders

– 400m run or 1000/800m bike

– 12 toes to bar

– 16/12 push-ups

– 24 double unders

*Goal is to stay consistent for the entire 40 minutes without stopping.

Thursday 12/11

Fitness & Performance

A) E4M x 4 sets:

– 8/s KB front foot elevated split squats

– 16-20 tall seated DB press

– 10 2 up 1 down ring rows

Fitness

B) E2M x 8-12 sets

Odd: 12/9 cal row + 10 SA DB hang power clean + jerk (5/5)

Even: 12/9 cal row + 8 lemon squeezes + 8 air squats

Performance

B) E2M x 8-12 sets

Odd: 15/12 cal row + 10 SA DB hang power clean + jerk (5/5 @ 50/35)

Even: 15/12 cal row + 10 lemon squeezes + 10 air squats

Friday 12/12

Fitness

A) E3M x 5 sets:

– 5 deadlifts

– 16 alt. top down DB floor press

– 8-12 tall kneeling banded lat pulldown

Performance

A) E3M x 5 sets:

– deadlift

Set 1: 4-6 reps @ 70% (building set)

Sets 2-4: 4 reps @ 80-85% or 2 RIR

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 lap heavy sled drag or push

– 10-20 banded or cable tricep push-downs

– 10/s bent over DB/KB row

– 20-30 sec side plank/side

OR

Conditioning Option

20 min AMRAP:
– 250/200m row/ski, 200m run or 500/400m bike

– 15 RKB swings (53/35

– 12 prisoner lunges

– 9 abmat sit-ups

– 12/9 push-ups

Saturday 12/13

Fitness

TBA

Performance

TBA

Sunday 12/14

10-12pm Open Gym