Monday 12/23 – no 7:30pm

Fitness

A) E2MOM x 8 sets

– 4 push presses

– 8 bent over rows (switch arms each set, 4 each)

 

B) Every 3 minutes x 4-7 sets:

– 200m run

– 8 DB push press

– 40 single unders

*pick a weight that is tough but unbroken for S2O.

*RX+ perform 2-4 bar or ring muscle-ups instead of T2B.

 

Performance

A) E2MOM x 8 sets:

– 1 push jerk + 2 split jerks

*Build to a heavy set.

 

B) Every 3 minutes x 4-7 sets:

– 200m run

– 6 shoulder to overhead

– 40 double unders

*pick a weight that is tough but unbroken for S2O.

*RX+ perform 2-4 bar or ring muscle-ups instead of T2B.

 

C) 3 sets for quality:

– 8 BB abdominal rollouts

– 10 DB rear laterals

 

Tuesday 12/24 – 5:30/6:30/9am/12pm only (no evening classes)

“12 Days of Christmas”

 

Fitness

“12 Days of Christmas”

1: DB man maker

2: push-ups

3: DB thrusters 

4: hanging knee raise

5: DB hang power cleans 

6: pull-ups

7: DB push press

8: KB swings

9: calories rowed

10: box step-ups

11: wallballs

12: burpees

 

Performance

“12 Days of Christmas”

1: DB man maker

2: ring dips

3: thrusters 

4: toes to bar

5: hang power cleans 

6: pull-ups

7: shoulder to overhead

8: KB swings (53/35)

9: box jumps – SD (24/20”)

10: calories rowed

11: wallballs

12: burpees

 

RX+: 55/35 man maker, 115/75 barbell, 70/44 kettlebell

RX: 35/25 man maker, 95/65 barbell, 53/35 kettlebell

Scaled: 25/15 man maker, 75/45 barbell, 35/25 kettlebell

 

*Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.

 

*40 minute cut-off.

 

Wednesday 12/25 – gym closed

Merry Christmas!

 

Thursday 12/26 – (no 5:30/6:30am) 9am/12/4:30/5:30/6:30pm only

Fitness

A) 3 rounds for time:

– 600m run

– 20 DB hang squat cleans

– 20 burpees

 

B) 3 sets for time:

– 10 x delt triad (front, side, overhead)

– 20 alternating bicep curls

 

Performance

A) “Helton”

3 rounds for time:

– 800m run

– 30 DB hang squat cleans (50/30)

– 30 burpees

 

B) 3 sets for time:

– 10 x delt triad (front, side, overhead)

– 20 alternating bicep curls

 

Friday 12/27 – no 6:30pm

Fitness 

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

– 6/side single leg glute bridges w/ pause

– 7 ring reverse flys

 

Performance

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

Sets 2-4: 3 @ 82% 

 

Fitness & Performance

B) 3 sets for quality:
– 1 length sandbag hug walk + 3 squats per line

– 10-15 DB lat pull-overs

– 1 lap waiters carry w/ contralateral KB front rack hold

– max effort diamond push-ups @ 1111 tempo

 

Saturday 12/28 – regular schedule

Fitness

TBA

 

Performance

TBA

 

Sunday 12/29 – regular schedule

8am Endurance 

TBA

10-12pm Open Gym

Monday 12/16

Fitness 

1. A) E3M x 4 sets – deadlift
   – 5 sumo deadlifts @ 3011 tempo (moderate)

– 7/side bench elevated single leg hip thrusts w/ pause

– 9 DB lat pull-overs

 

1. B) E5M x 3-4 sets:

– 24/18 cal row

– 12 DB burpee + box step ups (tough weight to knee height box)

 

Performance

1. A) E3M x 4 sets – deadlift
   Set 1: 5 @ 82%

Sets 2-4: 5 @ 74%

 

1. B) E5M x 3-4 sets:

– 28/21 cal row

– 14 DB burpee + box step ups (tough weight to knee height box)

 

Tuesday 12/17

Fitness

1. A) E3M x 4 sets:

– 8-6-8-6 bench press (wave loading)

– 8 alternating archer ring rows w/ pause

 

1. B) AMRAP in 12 minutes:

– 6 strict pull-ups

– 8 alternating DB snatches

– 10 single arm DB push presses (left)

– 10 single arm DB push presses (right)

 

Performance

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

Sets 2-4: 3 @ 82%

*After every set perform 3 weighted pull-ups AHAP.

 

1. B) AMRAP in 12 minutes:

– 6 strict pull-ups

– 8 alternating DB snatches (50/35)

– 10 single arm DB push presses (left)

– 10 single arm DB push presses (right)

 

Wednesday 12/18

Fitness

1. A) E2MOM x 4 sets each

Station 1: 10 double KB front rack squats + 6 body saws

Station 2: 10 double DB RDLs + 10-20 second high knee/L hang

 

1. B) 3 rounds for time:

– 400m row

– 15-12-9 DB hang squat cleans

– 15-12-9 push-ups 

 

Performance

1. A) E2MOM x 4 sets:

– 1 clean pull to below knee + clean pull to above knee + clean

*work from 60-75%

+

E2MOM x 4 sets:

– 1 clean @ 80, 85, 90, 90+%

 

1. B) 3 rounds for time:

– 500/400m row

– 15-12-9 squat cleans (135/95)

– 15-12-9 ring dips

 

Thursday 12/19

Fitness

E90S x 4-5 sets

1: 200m run

2: 15 DB push press

3: 20 wallballs

4: 25 medball sit-ups

5: 30 RKB swings

6: rest

 

Performance

E90S x 4-5 sets

1: 200m run

2: 15 shoulder to overhead (95/65) 

3: 20 toes to bar

4: 25 wallballs (20/14)

5: 30 RKB swings (53/35)

6: rest

 

RX+ use 115/75 BB, 70/44 KB

 

Friday 12/20

Fitness

1. A) E3MOM x 4 sets

– 10-8-6-4 back squats 

– 8/side side plank + DB powell raise 

 

Performance

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

Sets 2-4: 3 @ 82%

 

Fitness & Performance

1. B) 3 sets for quality:

– 1 length AHAP double KB front rack walk w/ 3 squats per line

– 1 length bent over hand over hand sled pull

– 3/side alternating atlas stone ground to shoulder

– 6/side TGUP sit-ups

 

Saturday 12/21

Fitness

TBA

 

Performance

TBA

 

Sunday 12/22

8am Endurance 

TBA

 

10-12pm Open Gym