Monday 12/11

Fitness

A) E4M x 3 sets:

– 8-12 DB or BB bench press

– 4-8 strict or 2-4 negative supinated pull-ups

– 8-12 sandbag hip thrusts off bench w/ pause

B) 5 rounds – 3 min AMRAP

– 6 RKB swings

– 4 push-ups 

– 8 air squats

R60S after each round

Performance

A) E4M x 3 sets:

– 8 bench press @ 2RIR

– 4-8 strict supinated/ring pull-ups

– 8/side shoulder external rotations

B) “The Chief”

5 rounds – 3 min AMRAP

– 3 power cleans

– 6 push-ups

– 9 air squats

R60S after each round

Tuesday 12/12

Fitness

A) E2M x 8 sets (4 each)

Odd sets:

– 8-12/side half kneeling landmine press

– 6 toe drag box step-downs (R)

Even sets:

– 16 alt. KB gorilla rows

– 6 toe drag box step-downs (L)

B) E2M x 8-12 sets

Odd

– 12/9 cal row

– 8-12 alt. DB hang power snatch

Even

– 12/9 cal row

– 4-6 up/down + box step up

Performance

A) E2M x 8 sets:

Sets 1-2: 3 high hang snatch

Sets 3-4: 2 hang snatch

Sets 5-8: 1 snatch

*Receive in full squat if able

B) E2M x 8-12 sets

Odd

– 15/12 cal row

– 12 alt. DB hang power snatch (50/35)

Even

– 15/12 cal row

– 6 burpee + box jump overs (24/20”)

Wednesday 12/13

Fitness

EMOM x 4-7 sets

1: 12/9 cal row

2: 12 DB push press + 6 ring rows

3: 12 alternating box step-ups

4: 12/9 cal row

5: 6 dips + 9 lemon squeezes

6: 36 single unders

7: rest

Performance

EMOM x 4-7 sets

1: 15/12 cal row

2: 12 shoulder to overhead (115/75, 95/65, 75/55) + 6 pull-ups

3: 12 alternating box step-ups

4: 15/12 cal row

5: 6 dips + 9 lemon squeezes

6: 36 double unders

7: rest

Thursday 12/14

Fitness

A) E3.5M x 5 sets:

– 8 back or box squats

– 16-24 alt DB tall kneeling overhead piston press

– 8-12 tough ring rows

*heavier than last week’s 8s

B) E5M x 3-5 sets:

– 400m run (scale to 300m)

– 8 double DB/KB hang squat cleans

– 8-12 push-ups

Performance

A) E3.5M x 5 sets

Set 1: 6 back squats (building set)

Set 2-4: 6 back squats @ 2 RIR

*heavier than last week’s 8s

B) E5M x 3-5 sets:

– 400m run

– 8 double DB/KB hang squat cleans (35/25s)

– 16 push-ups

Friday 12/15

Fitness & Performance

A) E4M x 4 sets:

– 8 BB Romanian deadlifts* @ 3011 tempo

– 12-16 DB bench press w/ pause

– 12-16 straight arm banded lat pull-down

*Heavier than last week

B) Strength Option

3-4 sets for quality:

– 8-12 towel slide hamstring curls

– 12-16 band/cable tricep push-down

– 8-12 DB lat pull-over (off bench)

– 8 banded rotational snapbacks

OR 

Conditioning Option

16 min AMRAP:

– 8/6 cal row

– 2 lunges

– 2 RKB swings

– 2 KB push press (1/arm

*increase all movements except row by 2 reps

Saturday 12/16

Fitness

TBA

Performance

TBA

Sunday 12/17

Open Gym 10-12pm

Monday 12/4

Fitness

A) E2M x 6 sets

Odd sets:

– 8-12/side half kneeling landmine press

– 6 toe drag box step-downs (R)

Even sets:

– 16 alt. KB gorilla rows

– 6 toe drag box step-downs (L)

B) E90S x 10-15 sets:
– 20 single unders

– 6 DB hang power snatches

– 5 goblet squats

– 4 strict pull-ups

Performance

A) E2M x 6 sets:

– 1 power snatch + 1 overhead squat + 1 hang (squat) snatch

*OHS to the best of your ability while keeping form.

B) E90S x 10-15 sets:
– 20 double unders

– 3 hang power snatches (95/65, 75/55, 65/45)

– 4 overhead squats

– 5 pull-ups

 RX+ perform with CTB pull-ups or 2 bar or ring MUs

Scale with front squats

Tuesday 12/5

Fitness

A) E4M x 5 sets:

– 8 back or box squats

– 16-24 alt DB tall kneeling overhead piston press

– 8-12 tough ring rows

*heavier than last week’s 8s

B) E5M x 4-5 sets:

– 500/400m row

– 12 DB/KB thrusters (35/25s)

– 12 lemon squeezes

*Keep rowing efforts the same

Performance

A) E4M x 4 sets

Set 1: 8 back squats (building set)

Set 2-4: 8 front squats @ 2 RIR

*heavier than last week’s 8s

B) E5M x 4-5 sets:

– 500/400m row

– 12 DB/KB thrusters (35/25s)

– 12 lemon squeezes

*Keep rowing efforts the same

Wednesday 12/6

Fitness & Performance

A) E4M x 4 sets:

– 8 BB Romanian deadlifts @ 3011 tempo

– 12-16 DB bench press w/ pause

– 12-16 straight arm banded lat pull-down

Fitness

B) 5 rounds for time:

– 200m run

– 12 RKB swings

– 10 push-ups

– 8 box step-ups

R60S

Performance

B) 5 rounds for time:

– 200m run

– 15 RKB swings

– 12 push-ups

– 9 box jump overs (24/20”)

R60S

Thursday 12/7

Fitness

EMOM x 4-7 sets

1: 12/9 cal row

2: 12 plate ground to overhead

3: 9 hanging knee raises

4: 12/9 cal row

5: 12 wallballs 

6: 6 burpees

7: rest

Performance

EMOM x 4-7 sets

1: 15/12 cal row

2: 12 plate ground to overhead

3: 9 toes to bar

4: 15/12 cal row

5: 15 wallballs (20/14)

6: 9 burpees to target

7: rest

Friday 12/8

Fitness

A) E2M x 6 sets

Odd sets:

– 8-12/side SA DB bench press

– 8-12 BB good mornings

Even sets:

– 8-12/side SA half kneeling banded high row

– 12-16 hip extension marches (off bench)

Performance

A) E2M x 6 sets:

Sets 1-2: 1 clean + 1 push press + 1 push jerk + 1 spit jerk

Sets 3-4: 1 clean + 1 push jerk + 1 spit jerk

Sets 4-6: 1 clean + 1 split jerk

*Receive clean in full squat if able

Fitness & Performance

B) Strength Option

3 sets:

– 1 lap heavy sled push or drag

– 8-12 DB tricep rollback extensions

+ 

3 sets:

– 16-20 DB walking lunges

– 8-12 BB or EZ bar curls

OR

Conditioning Option

20 min AMRAP

– 250/200m row or 500/400m bike

– 12 walking lunges

– 10 ring rows

– 8 dips

Saturday 12/9

Fitness

TBA

Performance

TBA

Sunday 12/10

Open Gym 10-12pm