Monday 1/5

Fitness

A) E4MOM x 3 sets:

– 8 front squats (sub 10 double KB front squat w/ pause)

– 16-20 alt. top down DB bench press

– 10 ring face pulls

B) E5M x 3-5 sets:

– 400m run

– 15 wallballs

– 10 strict pull-ups

*Band strict pull-ups if needed to get your first broken in 1-2 sets

Performance

A) E4MOM x 3 sets:

– 8 front squats @ 3-4 RIR or 65-70%

B) E5M x 3-5 sets:

– 400m run

– 20 wallballs (20/14)

– 10 strict pull-ups

*Band strict pull-ups if needed to get your first broken in 1-2 sets

Tuesday 1/6

Fitness & Performance

A) E3M x 4 sets:

– 8 BB strict press

– 10/s DB/KB bent over rows

– 8/s shoulder external rotations

Fitness

B) E2M x 8-12 sets

Odd: 12/9 cal row + 10 DB push press

Even: 12/9 cal row + 10 box step-ups (add medball if able)

Performance

B) E2M x 8-12 sets

Odd: 15/12 cal row + 10 shoulder to overhead (115/75, 95/65, 75/55)

Even: 15/12 cal row + 10 box jump overs* (20/24)”

*Sub medball weighted step ups for jumps

Wednesday 1/7

Fitness & Performance

E4M x 9-12 stations (3-4 each)

Station 1:

– 250/200m row

– 12 SA DB hang power clean (6/6 @ 50/35)

– 15 air squats

– 6 burpees

Station 2:

– 200m run

– 12 DB goblet hold reverse lunges

– 12 toes to bar

– 6 burpees

Station 3:

– 250/200m row

– 36 double or unders

– 15/12 push-ups

– 6 burpees

Thursday 1/8

Fitness & Performance

A) E3M x 5 sets:

– 5 BB bench press @ 2 RIR or 70-80%

– 3-5 strict weighted or 2-3 negative pull-ups

*BP heavier than 12/18

Fitness

B) E3M x 4-8 sets:

– 200m row

– 12-15 RKB swings

– 6-9 dips

– 6-9 lemon squeezes

Performance

B) E3M x 4-8 sets:

– 250/200m row

– 15 RKB swings (53/35) 

– 6-9 ring dips

– 9 lemon squeezes

Friday 1/9

Fitness

A) E3M x 8 sets

– 2-3 deadlifts

After odd sets:

– 8-12 tough push ups

After even sets:

– 8-12 tall kneeling banded lat pulldown

Performance

A) E3M x 8 sets:

– deadlift

Set 1: 2-4 reps @ 75% (building set)

Sets 2-8: 2 reps @ 85-90+% or 1-2 RIR

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 lap reverse sled drag (heavy)

– 5-10 hanging leg raises

– 10/s half kneeling DB press

– 10 bent over BB rows

OR

Conditioning Option

20 min AMRAP:

– 250/200m row/ski, 200m run, or 500/400m bike

– 12 DB hang power snatch (6/6 @ 50/35)

– 10 goblet squats

– 8 plate OH sit-ups

Saturday 1/10

Fitness

TBA

Performance

TBA

Sunday 1/11

10-12pm Open Gym

Monday 12/29

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

Fitness

B) E2M x 8-12 sets

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

Even sets: 12/9 ca row + 10 DB goblet squats + 5 V-ups / lemon squeezes / abmat sit-ups

Performance

B) E2M x 8-12 sets

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

Even sets: 15/12 ca row + 10 DB goblet squats + 5 V-ups

Tuesday 12/30

Fitness

A) E3M x 6 sets

– 2-3 deadlifts

After odd sets:

– 8-12 dips (ring or box/bench)

After even sets:

– 8-12 tall kneeling banded lat pulldown

B) E90S x 10-15 sets:

– 20 singe unders

– 5 double KB/DB deadlifts

– 3 burpees

– 3-5 ring rows

Performance

A) E3M x 8 sets:

– deadlift

Set 1: 2-4 reps @ 75% (building set)

Sets 2-8: 2 reps @ 85-90+% or 1-2 RIR

B) E90S x 10-15 sets:

– 20 double unders

– 3 deadlifts (225/155, 185/125, 155/105, 135/95)

– 3 burpee pull-ups

*RX+ complete with double push-up burpee pull-ups

Wednesday 12/31

Fitness & Performance

E3M x 12-16 rounds (3-4 each)

Station 1:

– 250/200m row

– 12 DB hang power snatch (6/6 @ 50/35)

– 12/8 push-ups

Station 2:

– 200m run

– 12 box step-ups (20/16”)

– 6 strict pull-ups

Station 3:

– 250/200m row

– 24 double unders

– 12 ring rows

Station 4:

– 200m run

– 12 plate OH/plate hold/prisoner weighted lunges (45/35)

– 9 toes to bar/hanging knee raises

Thursday 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

Friday 1/2

Fitness

A) E2M x 8 sets

Odd sets:

– 10/s SA DB bench press w/ pause

– 10 banded Spanish squats

Even sets:

– 10 DB lat pull-overs

– 10 BB good mornings (slower eccentric)

Performance

A) E2M x 8 sets:

Sets 1-2: 3 high hang snatch

Sets 2-4: 2 hang snatch

Sets 5-8: 1 hang snatch

*Receive in squat if able

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 lap lateral sled drag

– 5/s TGUP sit-ups (tough)

– 10-15/s SA banded tricep extensions (red)

– 10/s bent over DB rows

OR

Conditioning Option

10 rounds for time:

– 10 cal row or bike

– 5 pull-ups

– 10 air squats

– 5 dips

Saturday 1/3

Fitness

TBA

Performance

TBA

Sunday 1/4

10-12pm Open Gym