Monday 1/6

Fitness 

A) E3M x 4 sets – deadlift
– 6 banded deadlifts @ 3011 tempo (moderate to heavy)

– 8 seated Arnold presses

– 10 L-seated band rows

 

B)

For time:

– 80 single unders

– 20 burpees

– 80 single unders

– 25 wallballs

– 80 single unders

– 30 double KB deadlifts 

– 80 single unders

– 25 wallballs

– 80 single unders 

– 20 burpees

 

Performance

A) E3M x 4 sets – deadlift
Set 1: 1 @ 92-96%

Sets 2-4: 3 @ 86% 

 

B) For time:

– 60 double unders

– 30 burpees

– 60 double unders

– 30 wallballs (20/14)

– 60 double unders

– 30 deadlifts @ 50% of part A, set 1.

– 60 double unders

– 30 wallballs

– 60 double unders 

– 30 burpees

 

Tuesday 1/7

Fitness

A) E90S x 4 sets each

Station 1: 12 DB incline bench press

Station 2: 12 BB glute bridge w/ pause at top

 

B) E5M x 4 sets:

– 400m run (scale to 300m if needed)

– 6 double DB hang power snatch

– 8 DB front rack reverse lunges

– 10 hanging knee raises/lemon squeezes

 

Performance

A) E90S x 8 sets:

– 1 halting snatch deadlift @ knee + 1 snatch

*Build from 65-90%.

 

B) E5M x 4 sets:

– 400m run

– 6 hang power snatch (95/65)

– 8 overhead squats

– 10 toes to bar

 

Wednesday 1/8 

Fitness

A) E3MOM x 5 sets

– 8-4-8-4-8 back squats 

– 12 alternating banded psoas marches

*8s are lighter than 4s. All 8s should be same weight as with all 4s. Make it tough. 

 

B) E3MOM x 5 sets:

– 15/12 cal row

– 10 DB thrusters

 

Performance

A) E3M x 4 sets – back squat
Set 1: 1 @ 94-98%

Sets 2-4: 3 @ 88%

*Start on the second set of the Fitness clock.

 

B) E3MOM x 5 sets:

– 20/15 cal row

– 5 thrusters

*Build each set on thrusters to a heavy UB set of 5.

 

Thursday 1/9

Fitness

A) For max reps:

– 60 seconds of strict pull-ups

– R60S

– 60 seconds of BB push press (empty barbell)

– R60S

– 60 seconds of rowing for calories

– R60S

– 60 seconds of SA alternating DB snatches

– R60S

– 60 seconds of burpee to box step-up (knee height)

– R60S

– 60 seconds of plank (maintain hollow position)

– Rest 4 minutes then…

 

B) EMOM x 4 sets:

1: strict pull-ups

2: BB push press (empty barbell)

3: rowing for calories

4: SA alternating DB snatches

5: burpee to box step-up

6: 40 seconds of plank

*Perform all sets to 60-70% of reps achieved in part A.

 

Performance – 

A) For max reps:

– 60 seconds of strict pull-ups or bar muscle-ups

– R60S

– 60 seconds of strict handstand push-ups or BB push press (75/55)

– R60S

– 60 seconds of rowing for calories

– R60S

– 60 seconds of SA alternating DB snatches (50/35)

– R60S

– 60 seconds of burpee + box jump overs (20/16”)

– R60S

– 60 seconds of plank (maintain hollow position)

– Rest 4 minutes then…

 

B) EMOM x 4 sets:

1: strict pull-ups or bar muscle-ups

2: strict handstand push-ups or BB push press

3: rowing for calories

4: SA alternating DB snatches

5: burpee + box jump overs

6: 40 seconds of plank

*Perform all sets to 60-70% of reps achieved in part A.

 

Friday 1/10

Fitness

A) E3MOM x 5 sets

– 8-4-8-4-8 bench press

– 8 supinated bent over BB rows

*8s are lighter than 4s. All 8s should be same weight as with all 4s. Make it tough.

 

Performance

A) E3M x 4 sets – bench press
Set 1: 1 @ 94-98%

Sets 2-4: 3 @ 88%

*After every set perform 8 supinated bent over BB rows

 

Fitness & Performance

B) 3 sets for quality:

– 1 length seated overhead hand over hand sled pull

– 12/side DB/KB rear foot elevated split squats

– 10-15 BB/DB skull crushers

– 10-15 BB/DB curls

 

Saturday 1/11

Fitness

TBA

 

Performance

TBA

 

Sunday 1/12

8am Endurance 

TBA

 

10-12pm Open Gym

Monday 12/30 – no 7:30pm

Fitness

A) E3MOM x 4 sets

– 10-8-6-4 back squats 

– 12 alternating banded psoas marches

 

B) 12 min AMRAP:

– 3 strict

– 6 push-ups

– 9 medall squats

 

Performance

A) E3M x 4 sets – back squat
Set 1: 1 @ 92-96%

Sets 2-4: 3 @ 86%

 

B) 12 min AMRAP:

– 3 weighted pull-ups 35/25 (sub w/ unweighted pull-ups)

– 6 push-ups on DBs

– 9 goblet squats

 

Tuesday 12/31 – 4:30pm is last class of the day

Fitness

A) EMOM x 10 min (5 sets each)

Station 1: 8 snatch grip hover Romanian deadlifts

Station 2: 8 DB bench press

 

B) E3M x 4-7 sets:

– 12/9 or 10/7 cal row

– 8 hanging knee raise

– 4 DB devil presses 

 

Performance

A) EMOM x 10 sets

– 1 pause snatch

*Go by feel. Build to a heavy but sharp single.

 

B) E3M x 4-7 sets:

– 12/9 cal row

– 8 toes to bar

– 4 DB devil presses (35/25s)

 

RX+ row 15/12 calories and use 50/35s.

 

Wednesday 1/1 – 9am only

Fitness

For time in teams of three:

– 1200/900m row (in 200/150m splits)

– 90 DB snatches

– 1200m run (in 200m splits)

– 90 strict pull-ups/ring rows

– 1200/900m row (in 200/150m splits)

– 90 wallballs 

– 1200m run (in 200m splits)

– 90 burpees

 

Performance

For time in teams of three:

– 1500/1200m row (in 250/200m splits)

– 120 DB snatches (50/35)

– 1600m run with medball(in 200m splits)

– 120 pull-ups

– 1500/1200m row (in 250/200m splits)

– 120 wallballs (20/14)

– 1600m run with medball (in 200m splits)

– 120 burpees over the rower

 

Thursday 1/2

Fitness

A) E3M x 4 sets:

– 10-8-6-4 bench press

– 8 ring reverse flys

 

B) 5 rounds for time:

– 200m run

– 14-12-10-8-6 DB hang power cleans 

– 30 single unders

 

Performance

A) E3M x 4 sets – bench press
Set 1: 1 @ 92-96%

Sets 2-4: 3 @ 86%

*After every set perform 8 ring reverse flys

 

B) 5 rounds for time:

– 200m run

– 12-10-8-6-4 power cleans (135/95)

– 30 double unders

 

Friday 1/3

Fitness

A) EMOM x 10 sets

Station 1: 8 DB push presses

Station 2:  8 bent over BB rows

 

Performance

A) EMOM x 5 sets:

– 1 push jerk + 1 split jerk @ 50-70%

+ 

E2MOM x 5 sets:

– 1 split jerk @ 75+%

*Build to a heavy set. Stay under 75% for the first 6 sets.

 

Fitness & Performance

B) 3 sets for quality:

– 1 lap sandbag front loaded sled drag 

– 45-60 sec earthquake bar hold

– 16-20 KB/DB death march

– 20 sec accumulated chin over pull-up bar hold

 

Saturday 1/4

Fitness

TBA

 

Performance

TBA

 

Sunday 1/5 

8am Endurance 

TBA

 

10-12pm Open Gym