Monday 1/13

Fitness & Performance

A) E4M x 4 sets:

– 8/side KB SL b-stance RDLs

– 8-12 DB incline press

– 8-12 bent over BB rows

Fitness

B) E5M x 3-5 sets:

– 400m run

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

– 8 DB goblet hold or prisoner reverse lunges

– 24 single unders

Performance

B) E5M x 3-5 sets:

– 400m run

– 16 SA DB hang power cleans (8/side @ 50/35)

– 12 DB goblet hold reverse lunges

– 32 double/single unders

Tuesday 1/14

Fitness

A) E2M x 8 sets

Odd sets:

– 8 KB heel elevated goblet squats @ 3110 tempo

– 16 alt KB gorilla rows

Even sets:

– 12-16 DB floor presses

– 16 L-seated leg lift-overs

B) E3M x 5-8 sets:

– 12/9 cal row

– 3 DB hang squat cleans

– 6 hanging knee raises 

– 3 burpees

Performance

A) E2M x 8 sets

Sets 1-4: 1 hang clean + 1 front squat + 1 clean

Sets 5-8: 1 hang clean + 1 clean

*Receive cleans in full squat if able.

B) E3M x 5-8 sets:

– 15/12 cal row

– 3 TNG squat cleans

– 6 toes to bar 

– 3 burpees over the barbell

*Pick a weight on squat cleans that is tough but you can keep unbroken for all sets. 

Wednesday 1/15

Fitness & Performance

E3M x 12-16 sets

Station 1: 

– 250/200m row

– in remaining time complete

• Station 1: 5, 10 or 15 pull-ups (strict or kipping)

Station 2:

– 200m run or 500/400m bike

– in remaining time complete

• Station 2: 10, 15 or 20 push-ups

Station 3:

– 250/200m row

– in remaining time complete

• Station 3: 15 or 20 air squats

Station 4:

– 200m run or 500/400m bike

– in remaining time complete

• Station 4: 15 or 20 RKB swings (53/35)

Thursday 1/16

Fitness & Performance

A) E4M x 4 sets:

– 8/side split squats (floor or rear foot elevated)

– 2-4 negative or 4-8 strict/weighted pull-ups

– 8-12 scaled or weighted dips

*Scale split squats with back foot on floor. 

Fitness

B) E90S x 10-15 sets:

– 20 singles unders

– 3 DB up/down devil press

– 6 box step ups

– 3 lemon squeezes

Performance

B) E90S x 10-15 sets:

– 20 double unders

– 3 DB devil press (35/20s)

– 3 box jump overs (24/20”)

– 6 lemon squeezes

Friday 1/17

Fitness & Performance

A) E4M x 4 sets:

– 8-12 BB overhead presses

– 8-12/side bent over rear delt rows

– 4-8 ring Y raises

B) Strength Option

3-4 sets for quality:

– 10 BB good mornings

– 1 length bent over hand over hand sled drag

– 10-20 band or cable tricep push-downs

– 10/side suitcase KB high steps (knee above waist)

OR 

Conditioning Option

10 min AMRAP:

– 10 cal row or bike

– 8 DB hang power snatch (50/35)

– 6 abmat sit-ups or toes to bar

R4M

10 min AMRAP:

– 10 cal row or bike

– 8 prisoner reverse lunges

– 6 dips

Monday 1/6

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

B) E3M x 5-8 sets:
– 12/9 cal row

– 12 alt DB hang power snatches

– 9 air squats

– 6-9 lemon squeezes

Performance

A) E3.5M x 5 sets:

– 2.2.2 TNG power snatch clusters

B) E3M x 5-8 sets:
– 15/12 cal row

– 12 alt DB hang power snatches (50/35, 40/25)

– 12 air squats

– 9 lemon squeezes

Tuesday 1/7

Fitness & Performance

A) E4M x 4 sets:

– 8/side split squats (floor or rear foot elevated)

– 2-4 negative or 4-8 strict/weighted pull-ups

– 8-12 scaled or weighted dips

*Scale split squats with back foot on floor. 

Fitness

B) EMOM x 10-20 sets:

– 6 wallballs

– 4 hanging knee raise

– 2 up/downs to target

Performance

B) EMOM x 10-20 sets:

– 6 wallballs

– 4 toes to bar

– 2 burpees to target

RX+ use 7-5-3 rep scheme

Wednesday 1/8

Fitness & Performance

A) E2.5M x 8 sets:

– 3 bench press 

After odd sets

– 8-12 DB lat pull-overs

After even sets

– 4 ring YTWs

*Heavier than your last set of 5 bench press

Fitness

B) E5M x 3-5 sets:

– 400m row or 800m bike

– 16 unbroken RKB swings

– 16 SA KB push press 

– 12 abmat sit-ups

*Scale push press with lighter DB

Performance

B) E5M x 3-5 sets:

– 500/400m row or 1000/800m bike

– 20 unbroken RKB swings (53/35)

– 16 SA KB push press (8/s)

– 12 abmat sit-ups

*Scale push press with lighter DB

Thursday 1/9

Fitness

E3M x 12-16 sets

– 250/200m row

– in remaining time complete

• Station 1: 8 up/down DB devil presses
• Station 2: 12 box step-ups
• Station 3: 16 prisoner reverse lunges
• Station 4: 36 single unders

Performance

E3M x 12-16 sets

– 250/200m row

– in remaining time complete

• Station 1: 8 DB devil presses (35/20s)
• Station 2: 12 box jump overs (24/20”)
• Station 3: 16 DB reverse lunges
• Station 4: 36-48 double unders

Friday 1/10

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

Performance

A) E2M x 8 sets

– 1 power clean + 1 split jerk

*Build to a heavy but technically sound single

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 10-20 ring tricep extensions

– 10 DB Romanian deadlifts

– 10-20 tall kneeling banded lat pull-downs

– 1 lap reverse sled drag

OR

Conditioning Option

6 rounds for time:

– 250/200m row/ski or 500/400m bike 

– 12 plate ground to overhead (45/35)

– 10 tough ring rows

– 8 burpees

R60S

Saturday 1/11

Fitness

TBA

Performance

TBA

Sunday 1/12

10-12pm Open Gym