Author: Ryan Savard

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)

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

Fitness & Performance

B) Strength Option

3-4 sets for quality”

– 10/s SL KB Romanian deadlifts (w/ rack assist)

– 10-15 DB tricep rollback extensions

– 10 BB bicep drag curls

– 8 ab wheel roll-outs

OR

Conditioning Option

10 rounds for time:

– 10 cal row

– 10 SA DB hang power clean + push press (5/5 @ 50/35)

– 10 air squats

Fitness & Performance

40 min AMRAP @ 70-80% pace:

– 500/400m row

– 12 plate ground to overhead (45/35)

– 16 prisoner reverse lunges

– 24 double unders

– 400m run or 1000/800m bike

– 8 lemon squeezes

– 16/12 push-ups

– 24 double unders

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

Fitness

A) E3M x 4 sets:

– 5 deadlifts

– 16 alt. top down DB floor press

– 8-12 tall kneeling banded lat pulldown

B) E90S x 10-15 sets:

– 20 single unders

– 5 KB deadlifts

– 4 strict pull-ups

– 3 burpees (sub up/downs)

Performance

A) E3M x 4 sets:

– deadlift

Set 1: 5-7 reps @ 65% (building set)

Sets 2-4: 5 reps @ 75-80% or 3 RIR

B) E90S x 10-15 sets:

– 20 double unders

– 3 deadlifts @ 75-80% of part A

– 3 strict pull-ups or 6 kipping pull-ups

– 3 burpees over the bar

*Perform bar facing burpees if space is available 

Fitness

A) E2M x 8 sets

Odd:

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

– 8-12 ring rows

Even:

– 12 alternating landmine low hang lateral squats

– 8/s banded twists to pallof press (red or green)

B) E5M x 3-5 sets:

– 400m run

– 12 DB SA hang power snatch (6/s)

– 4 hanging knee raises

– 8 box step-ups

– 4 hanging knee raises

Performance

A) E2M x 8 sets:

Sets 1-4: 1 hang power snatch + 1 snatch

Sets 4-8: 1 snatch

*Receive all snatches besides the hang power snatch in squat if able

B) E5M x 3-5 sets:

– 400m run

– 9 unbroken hang power snatch (95/65, 75/55, 65/45)

– 5 toes to bar

– 7 box jump overs (24/20”)

– 5 toes to bar

Fitness & Performance

A) E3M x 5 sets:

– 5 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)

Fitness

B) E3M x 4-8 sets:

– 12/9cal row

– 9 dips

– 12 RKB swings

– 6 goblet squats

Performance

B) E3M x 4-8 sets:

– 15/12 cal row

– 9-12 ring/strict dips

– 12 RKB swings (53/35)

– 9 goblet squats

Happy Thanksgiving! (gym closed)

Fitness

A) E4M x 4 sets:

– 6 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 11/18

B) EMOM x 10-20 sets:
– 3 DB thrusters 

– 3 hanging knee raise

– 3 burpees (sub up/downs) 

Performance

A) E4M x 4 sets:

Set 1: 6-8 back squats @ 55-65% or @ 4 RIR

Sets 2-4: 6 back squats @ 65-80% or @ 2-3 RIR

B) EMOM x 10-20 sets:
– 3 DB thrusters (35/20s)

– 3 toes to bar

– 3 burpees to target

*RX+ use 50/35s