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

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

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

Performance

A) E3.5M x 5 sets:

– 2.2.2 TNG power snatch clusters

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 lap sled push or pull (heavy)

– 20 L-seated leg lift overs

– 10+ BB drag curls

– 10-20 cable/band tricep extensions

OR

Conditioning Option 

10 rounds for time:

– 10 cal row or bike

– 10 alternating DB hang power snatch (50/35)

– 10 air squats

– 10 push-ups

*Scale push-ups by elevating upper body. Goal is to go unbroken with full range of motion for most sets.

Fitness

A) E4M x 4 sets:

– 8 deadlifts

– 8-12/side lean away DB delt raises

– 8/side banded pallof press

B) E5M x 3-5 sets:

– 400m row

– 12 plate ground to overhead

– 10 plate or prisoner lunges

– 8 hanging knee raises

Performance

A) E4M x 4 sets:

– 8 deadlifts @ RPE 7-8

B) E5M x 3-5 sets:

– 500/400m row

– 20 RKB swings (53/35)

– 15/12 push-ups

– 10 goblet squats

Merry Christmas! – Gym Closed

“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.

Monday 12/23

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) 4 rounds for time:

– 400m run

– 12-9-6-3 double DB hang power clean + push press

– 36-27-18-9 single unders or lateral hops

Performance

A) E2M x 8 sets

Sets 1-2: 1 power clean + 2 pause split jerks

Sets 3-4: 1 power clean + 1 pause split jerk

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

B) 4 rounds for time:

– 400m run

– 12-9-6-3 power clean + push jerk (135/95, 115/75, 95/65)

– 36-27-18-9 double unders