Monday 1/6

Fitness

A) E3.5M x 5 sets:

– 8-12/side SA DB overhead press (standing)

– 8/side KB curtsy lunges (goblet hold)

– 8-12 bent over BB rows

B) E3M x 5-8 sets:
– 12/9 cal row

– 12 alt DB hang power snatches

– 9 air squats

– 6-9 lemon squeezes

Performance

A) E3.5M x 5 sets:

– 2.2.2 TNG power snatch clusters

B) E3M x 5-8 sets:
– 15/12 cal row

– 12 alt DB hang power snatches (50/35, 40/25)

– 12 air squats

– 9 lemon squeezes

Tuesday 1/7

Fitness & Performance

A) E4M x 4 sets:

– 8/side split squats (floor or rear foot elevated)

– 2-4 negative or 4-8 strict/weighted pull-ups

– 8-12 scaled or weighted dips

*Scale split squats with back foot on floor. 

Fitness

B) EMOM x 10-20 sets:

– 6 wallballs

– 4 hanging knee raise

– 2 up/downs to target

Performance

B) EMOM x 10-20 sets:

– 6 wallballs

– 4 toes to bar

– 2 burpees to target

RX+ use 7-5-3 rep scheme

Wednesday 1/8

Fitness & Performance

A) E2.5M x 8 sets:

– 3 bench press 

After odd sets

– 8-12 DB lat pull-overs

After even sets

– 4 ring YTWs

*Heavier than your last set of 5 bench press

Fitness

B) E5M x 3-5 sets:

– 400m row or 800m bike

– 16 unbroken RKB swings

– 16 SA KB push press 

– 12 abmat sit-ups

*Scale push press with lighter DB

Performance

B) E5M x 3-5 sets:

– 500/400m row or 1000/800m bike

– 20 unbroken RKB swings (53/35)

– 16 SA KB push press (8/s)

– 12 abmat sit-ups

*Scale push press with lighter DB

Thursday 1/9

Fitness

E3M x 12-16 sets

– 250/200m row

– in remaining time complete

• Station 1: 8 up/down DB devil presses
• Station 2: 12 box step-ups
• Station 3: 16 prisoner reverse lunges
• Station 4: 36 single unders

Performance

E3M x 12-16 sets

– 250/200m row

– in remaining time complete

• Station 1: 8 DB devil presses (35/20s)
• Station 2: 12 box jump overs (24/20”)
• Station 3: 16 DB reverse lunges
• Station 4: 36-48 double unders

Friday 1/10

Fitness

A) E2M x 8 sets

Odd:

– 8-12/side half kneeling DB press

Even:

– 8-12 banded spanish squats

– 4 DB batwing rows w/ 6 count pause

Performance

A) E2M x 8 sets

– 1 power clean + 1 split jerk

*Build to a heavy but technically sound single

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 10-20 ring tricep extensions

– 10 DB Romanian deadlifts

– 10-20 tall kneeling banded lat pull-downs

– 1 lap reverse sled drag

OR

Conditioning Option

6 rounds for time:

– 250/200m row/ski or 500/400m bike 

– 12 plate ground to overhead (45/35)

– 10 tough ring rows

– 8 burpees

R60S

Saturday 1/11

Fitness

TBA

Performance

TBA

Sunday 1/12

10-12pm Open Gym

Monday 12/30

A) E2.5M x 8 sets:

– 3 front squats

*Sub double KB front squats w/ 3111 tempo

After odd sets

– 8-12 DB floor press w/ pause

After even sets

– 8-12 L-seated banded row

B) 6 rounds for time:
– 200m row or 400m bike

– 6 DB hang squat clean thrusters

– 24 single unders

R60S

Performance

A) E2.5M x 8 sets:

– 3 front squats 

*5-10% heavier than your last set of 6s

B) 6 rounds for time:
– 250/200m row or 500/400m bike

– 6 DB hang squat clean thrusters (35/20s)

– 24 double unders

R60S

Tuesday 12/31

Fitness & Performance

A) E3M x 6 sets:

– 5 bench press 

After odd sets

– 9 DB lat pull-overs

After even sets

– 3 ring YTWs

*Heavier than your last set of 6 bench press

Fitness

B) E60S x 10-20 sets:

– 6 RKB swings

– 3 dips

– 6 prisoner lunges

Performance

B) E60S x 10-20 sets:

– 6 RKB swings (53/35)

– 3 ring dips

– 6 prisoner lunges

Wednesday 1/1

Fitness & Performance

“Fight Gone Bad”

• 3 rounds for total reps:
• – 1 minute wallballs (20/14)
• – 1 minute KB sumo deadlift high pulls (70/53)
• – 1 minute box jumps (20 in)
• – 1 minute push press (75/55)
• – 1 minute row for calories
• R60S

*Score is total reps across all three rounds

*Partner 2-3 to a group

Thursday 1/2

Fitness

A) E2M x 8 sets

Odd:

– 8-12/side half kneeling DB press

Even:

– 8-12 banded spanish squats

– 4 DB batwing rows w/ 6 count pause

B) For time:

– 600m run

– 20 SA DB hang power clean and push press (10/side)

– 20 strict pull-ups

– 20 SA DB hang power clean and push press (10/side)

– 600m run

Performance

A) E2M x 8 sets

Sets 1-4: 1 power clean + 1 pause split jerk

Sets 5-8: 1 power clean + 1 split jerk

B) For time:

– 600m run

– 15 clean and jerks (135/95, 115/75, 95/65)

– 30 pull-ups

– 15 clean and jerks

– 600m run

Friday 1/3

Fitness & Performance

A) E4M x 4 sets:

– 8/side KB SL b-stance RDLs

– 8-12 DB incline press

– 8-12 bent over BB rows

B) Strength Option

3-4 sets for quality:

– 1 lap reverse sled drags (heavy)

– 10-20 DB/EZ bar skull crushers

– 10 straight arm banded lat pull-down

– 10/s half kneeling 90 degree landmine twists

OR 

Conditioning Option 

E5M x 4 sets:

– 500/400m row/ski, 1000/800m bike or 400m run

– In remaining time complete

• Station 1: 45 air squats
• Station 2: 30 push-ups
• Station 3: 30 RKB swings
• Station 4: 15 burpees to target

*Scale reps back 10-15 if needed (Ex: 30-15-15-5)

Saturday 1/4

Fitness

TBA

Performance

TBA

Sunday 1/5

Gym Closed