Monday 12/19

Fitness & Performance

A) E2M x 6 sets

– 5-5-4-4-4 BB push press

*Build to a tough 4 reps

Fitness

B) E90S x 10-15 sets:

– 20 single unders

– 3-6 DB push press

– 3-6 pull-ups

– 6-9 air squats

Performance

B) E90S x 10-15 sets:

– 20 double unders

– 3 shoulder to overhead (135/95, 115/75, 95/65)

– 6 pull-ups

– 9 air squats

RX+ use 155/105

Tuesday 12/20

Fitness

A) E3M x 6 sets

– 4 BB back or box squats

After Even sets:

– 8-12 DB floor press

After Odd sets:

– 8-12/side half kneeling banded high row

B) E5M x 3-4 sets:

– 400m row

– 10-15 wallballs

– 10 dips or push-ups

– 10 box step-ups

Performance

A) E2.5M x 8 sets:

– 2-3 back squats @ 80-85%

B) E5M x 3-4 sets:

– 500/400m row

– 18 wallballs (20/14)

– 12 ring dips

– 6 box jump overs (24/20”)

RX+ complete with 20-15-10 rep scheme

Wednesday 12/21

Fitness

E4M x 6-10 sets:
Odd sets:

– 200m row

– 8 DB hang power cleans 

– 8 up/downs

Even sets:

– 200m run

– 8 DB front squats (sub single DB goblet squat)

– 8 lemon squeezes

Performance

E4M x 6-10 sets:
Odd sets:

– 250/200m row

– 8 hang power cleans (115/75, 95/65)

– 8 burpees over the barbell

Even sets:

– 200m run

– 8 front squats

– 8 lemon squeezes

Thursday 12/22

Fitness

A) E3M x 4 sets

– 8 deadlifts 

– 8-12 tall kneeling DB presses

– 8-12/side bent over KB rows

B) E3M x 4-8 sets

– 12/9 cal row (scale to 10/7)

– 12 RKB swings

– 24 single unders 

Performance

A) E3M x 4 sets:

– deadlifts

Set 1: 8 @ 55%

Sets 2-4: 8 @ 60%

B) E3M x 4-8 sets

– 15/12 cal row

– 12 RKB swings (53/35)

– 24 double unders

RX+ complete with 15/12 – 15 RKBS (70/44), 30 DUs

Friday 12/23

Fitness

A) E2M x 8 sets

Odd sets:

– 8-12/side half kneeling DB press

– 8-12 tough ring rows

Even sets:

– 8/side KB split squats

Performance

A) E2M x 8 sets:

Sets 1-4: 1 pause clean + 1 clean

Sets 5-8: 1 clean

*Build to today’s heavy single

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 6/side b-stance BB good mornings

– 8-12 DB bench press w/ 3111 tempo

– 8-12 heel elevated KB front squats

– 8-12/side half kneeling banded high row

OR 

Conditioning Option 

For time:

– 1000m row

– 75 air squats

– 750m row

– 50 SA DB/KB push press (25/arm @ 50/35)

– 500m row

– 25 burpees over the rower

Saturday 12/24

Fitness

“12 Days of Christmas”

1: DB devil press

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 devil press

2: ring dips

3: thrusters 

4: toes to bar

5: hang power cleans 

6: pull-ups

7: shoulder to overhead

8: KB swings

9: box jumps – SD (24/20”)

10: calories rowed

11: wallballs (20/14)

12: burpees

RX+: 55/35 devil press, 115/75 barbell, 70/44 kettlebell

RX: 35/25 devil press, 95/65 barbell, 53/35 kettlebell

Scaled: 25/15 devil press, 75/45 barbell, 35/25 kettlebell

*Like the song “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.

Sunday 12/15 – Christmas

Gym Closed – Merry Christmas!

Monday 12/12

Fitness

A) E3M x 6 sets

– 4 BB back or box squats

After Even sets:

– 8-12 DB floor press

After Odd sets:

– 8-12/side half kneeling banded high row

B) E2M x 8-12 total sets

– 12/9 or 10/7 cal row

After odd sets:

– 6 DB thrusters

After even sets

– 4-6 strict pull-ups

Performance

A) E3M x 6 sets:

– 4 back squats @ 75-80%

B) E2M x 8-12 total sets

– 12/9 cal row

After odd sets:

– 6 thrusters (95/65)

After even sets

– 6 pull-ups

RX+ 15/12 cal row, 115/75 thrusters, CTB pull-ups

Tuesday 12/13

Fitness

E4M x 6-10 sets:
Odd sets:

– 200m run

– 4 DB up/down devil presses

– 8 box step-overs

Even sets:

– 200m row

– 4-8 hanging knee raise

– 24 single unders

Performance

E4M x 6-10 sets:
Odd sets:

– 200m run

– 4 DB devil presses (35/25s)

– 8 DB box step-overs (20/16”)

Even sets:

– 250/200m row

– 8 toes to bar

– 24 double unders

Wednesday 12/14

Fitness & Performance

A) E4M x 4 sets

– 8 BB Romanian deadlifts @ 3011 tempo

– 12-16 DB incline press

– 8-12/side bent over KB rows

*Compare to 12/5

Fitness

B) EMOM x 10-20 sets:

– 5 wallballs

– 5 RKB swings

– 3 dips or push-ups

Performance

B) EMOM x 10-20 sets:

– 5 wallballs (20/14)

– 7 RKB swings (53/35)

– 3 ring dips

Thursday 12/15

Fitness

A) E2M x 8 sets

Odd sets:

– 8-12/side half kneeling DB press

– 8-12 tough ring rows

Even sets:

– 8/side KB split squats

B) 4 rounds for time:
– 400m run

– 12-9-6-3 DB hang squat cleans 

Performance

A) E2M x 8 sets:

Sets 1-4: 2 hang cleans

Sets 5-8: 1 hang clean

B) 4 rounds for time:
– 400m run

– 12-9-6-3 squat cleans (115/75, 95/65)

RX+ use 135/95

Friday 12/16

Fitness & Performance

A) E4M x 4 sets:

– 1-2 RIR bench press @ 70-75%

– 8-12/side bent over DB/KB rows

– 8-12 bent over reverse flies w/ pause

B) Strength Option

3-4 sets for quality:

– 1 lap lateral sled drag

– 4-8 strict supinated pull-ups

– 16-20 KB walking lunges

– 12-16 DB skull crushers

OR

Conditioning Option

28-21-15-9 reps for time:

– cal row

– RKB swings (53/35)

– push-ups

– air squats

Saturday 12/17

Fitness

TBA

Performance

TBA

Sunday 12/18

Open Gym 10-12pm

Monday 12/5

Fitness & Performance

A) E4M x 4 sets

– 8 BB Romanian deadlifts @ 3011 tempo

– 12-16 DB incline press

– 8-12/side bent over KB rows

*Compare to 11/22

Fitness

B) Every 2 minutes x  8-12 sets (16-24 minutes)

Odd: 200m row

Even: 

– 6 DB hang power cleans 

– 6 reverse lunges (double DB, groblet, or prisoner)

– 3-6 hanging knee raises

– 3-6 up/downs

Performance

B) Every 2 minutes x  8-12 sets (16-24 minutes)

Odd: 250/200m row

Even: 

– 6 hang power cleans (115/75, 95/65, 75/55)

– 6 front rack reverse lunges

– 6 toes to bar

– 6 burpees over the barbell

RX+ sub 3 bMU for T2B

Tuesday 12/6

Fitness

A) E2M x 8 sets

Odd sets:

– 8-12/side half kneeling DB press

– 8-12 tough ring rows

Even sets:

– 8/side KB split squats

B) E90S x 10-15 sets:

– 20 single unders (sub lateral hops)

– 4-6 alternating DB snatches

– 4-6 box step-overs

– 4-6 push-ups (elevate if needed)

Performance

A) E2M x 8 sets:

Sets 1-4: 1 pause snatch (pause 2 counts @ knee)

Sets 5-8: 1 snatch

B) E90S x 10-15 sets:

– 20 double unders

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

– 5 box jump overs (24/20”)

– 7 push-ups 

Wednesday 12/7

Fitness

E5M x 5-8 sets:

– 300 row

– 12 wallballs

– 12 RKB swings 

– 12 SA KB/DB push press (6/side)

– 6-9 strict pull-ups

Performance

E5M x 5-8 sets:

– 375/300 row

– 15 wallballs (20/14)

– 15 RKB swings (53/35)

– 12 SA KB push press (6/side)

– 9 pull-ups

Thursday 12/8

A) E4M x 4 sets:

– 8-12 close grip bench press

– 4-8 strict supinated pull-ups

– 10-15 banded face pulls

B) 3 rounds for time:

– 400m run

– 15-12-9 reps of…

• Double KB deadlifts
• Dips
• Lemon squeezes

Performance

A) E4M x 4 sets:

– 1-2 RIR close grip bench press @ 65-70%

– 4-8 weighted or strict supinated pull-ups

– 10-15 banded face pulls

B) 3 rounds for time:

– 400m run

– 20-15-10 reps of…

• Double KB deadlifts (53/35s)
• Ring dips
• Lemon squeezes

Friday 12/9

Fitness & Performance

A) E2M x 6 sets

– 5 BB push press

*Build to a tough 5 reps

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 lap reverse sled drag

– 8-12 bent over BB rows

– 1 lap/arm KB waiters walk

– 12-16 banded tricep push-down

OR 

Conditioning

3 rounds for time:

– 750/600-500/400-250/200m row

– 4-3-2 rounds of:

• 12 SA DB hang power cleans (6/side @ 50/35)
• 9 push-ups
• 6 toes to bar

RX+ complete with 70/44 KB, 6 HSPU, 3 MUs

Saturday 12/10

Fitness

TBA

Performance

TBA

Sunday 12/11

Open Gym 10-12pm

Monday 11/28

Fitness

A) E2M x 8 sets

Odd sets:

– 8-12/side half kneeling BB landmine presses

Even sets:

– 12-16 alternating KB gorilla rows

– 8-12 KB Romanian deadlifts

*Heavier than last week

B) EMOM x 10-20 sets

– 4 alt. DB snatch

– 3 goblet squats

– 3 hanging knee raises

– 3 push-ups

Performance

A) E2M x 8 sets:

Sets 1-4: 1 hang snatch + 1 snatch

Sets 5-8: 1 snatch

B) EMOM x 10-20 sets

– 1 power snatch @ 70-75% of A

– 2 overhead squats

– 3 toes to bar

– 4 push-ups

*Scale OHS with front squats

Tuesday 11/29

Fitness

A) E4M x 4 sets:

– 8-12 close grip bench press

– 4-8 strict supinated pull-ups

– 10-15 banded face pulls

B) Every 2 minutes x  8-12 sets (16-24 minutes)

Odd: 200m run (scale to top of hill)

Even: 

– 12 SA DB hang power cleans (3/3/3/3)

– 4-8 dips

– 4 burpees

Performance

A) E4M x 4 sets:

– 1-2 RIR close grip bench press @ 65-70%

– 4-8 weighted or strict supinated pull-ups

– 10-15 banded face pulls

B) Every 2 minutes x  8-12 sets (16-24 minutes)

Odd: 200m run

Even: 

– 12 SA DB hang power cleans (3/3/3/3 @ 50/35)

– 6-12 dips

– 6 burpees over DB

Wednesday 11/30

Fitness

A) E3M x 8 sets

Odd sets:

– 8 double KB heel elevated front squats

– 12-16 alternating hanging knee raises

Even sets:

– 8-12 BB inverted row

– 12-16 L-seated DB overhead piston press

B) E3M x 4-8 sets

– 12/9 cal row

– 6 DB hang power clean + push press

– 6 box step-ups

Scale up with more row calories and/or adding DB to step-ups.

Performance

A) E3M x 8 sets:

– 1 power clean + push or split jerk 

B) E3M x 4-8 sets

– 15/12 cal row

– 5 tng power clean + push jerk (115/75, 95/65, 75/55)

– 7 box jump overs (24/20”)

RX+ add in 3 bar MUs to the end of each set

Thursday 12/1

Fitness

E5M x 5-8 sets:

– 300m run (scale with 200m)

– 5 DB up/down devil press 

– 10 goblet / prisoner reverse lunges 

– 6-8 strict pull-ups

– 20 single unders

Performance

E5M x 5-8 sets:

– 300m run

– 5 DB devil press (35/25s)

– 10 DB reverse lunges 

– 10 pull-ups

– 25 double unders

Friday 12/2

Fitness

A) E3M x 6 sets

– 5 BB back or box squats

After Even sets:

– 8-12 DB floor press

After Odd sets:

– 4-6/side SA ring row w/ reach

Performance

A) E3M x 6 sets:

– 5 back squats @ 70-75%

Fitness & Performance

B) 3-4 sets for quality:

– 12-16 alternating BB or DB reverse lunges

– 12-16 tough push-ups (be creative)

– 16-20 seated leg lift-overs

– 16-20 alternating DB bicep curls

OR 

Conditioning

3 rounds for time:

– 600-400-200m run

– 4-3-2 rounds of “Cindy”

Cindy: 5 pull-ups, 10 push-ups, 15 air squats

Saturday 12/3

Fitness

TBA

Performance

TBA

Join us for our Christmas Party at Goodfriend (6pm)!

Sunday 12/4

Open Gym 10-12pm

Monday 11/21

Fitness

A) E43.5M x 5 sets:

– 6 BB back or box squats

– 8-12 DB seated Arnold presses

– 4-6/side SA ring row w/ reach

B) EMOM x 10-20 sets:

– 2 DB up/down devil presses 

– 2-3 DB goblet squats

– 2-4 strict pull-ups

Performance

A) E3.5M x 5 sets:

– 6 back squats @ 65-70%

B) EMOM x 10-20 sets:

– 2 DB devil presses (35/25s)

– 3 DB front squats

– 4 pull-ups

Tuesday 11/22

Fitness & Performance

A) E4M x 3 sets

– 8 BB Romanian deadlifts @ 3011 tempo

– 12-16 DB incline press

– 8-12/side bent over KB rows

Fitness

B) For time:

– 400m run

– 15 hanging knee raises

– 20 HR push-ups

– 25 RKB swings

– 400m run

– 25 RKB swings

– 20 HR push-ups

– 15 hanging knee raises

– 400m run

Performance

B) For time:

– 400m run

– 20 toes to bar

– 25/20 HR push-ups

– 30 RKB swings (53/35)

– 400m run

– 30 RKB swings

– 25/20 HR push-ups

– 20 toes to bar

– 400m run

Wednesday 11/23 – no 7pm class

Fitness

E6M x 5-7 sets:

– 500/400m row

– 6 hang squat cleans (115/75, 95/65)

– 9 dips 

– 12 box jump overs (24/20”)

– 30 double unders

Performance

E6M x 5-7 sets:

– 500/400m row

– 6 hang squat cleans (115/75, 95/65)

– 9 dips 

– 12 box jump overs (24/20”)

– 30 double unders

RX+ use 135/95

Thursday 11/24 – Gym Closed

Happy Thanksgiving!

Friday 11/25 – 7:45 & 9am classes only

Fitness

“Daniel Light”

For time:

– 30 strict pull-ups in unbroken sets of 5

– 400m run

– 21 DB thrusters

– 600m run

– 21 DB thrusters 

– 400m run

– 30 strict pull-ups in unbroken sets of 5

Performance

“Daniel”

For time:

– 50 pull-ups

– 400m run

– 21 thrusters (95/65)

– 800m run

– 21 thrusters

– 400m run

– 50 pull-ups

Saturday 11/26

Fitness

TBA

Performance

TBA

Sunday 11/27

Open Gym 10-12pm

Monday 11/14

Fitness

A) E3M x 6 sets

– 6-5-4-3-2-1 deadlifts

After odd sets: 8-12 DB floor presses (w/ pause)

After even sets: 8-12 tall kneeling banded lat pull-downs

*DLs heavier than last week.

B) 5 rounds for time:

– 200m row

– 10 wallballs

– 8 double KB/DB deadlifts 

– 6 up/downs

R60S

Performance

A) E3M x 6 sets – deadlift

Set 1: 5 @ 60%

Set 2: 4 @ 70%

Set 3: 3 @ 80%

Set 4: 2-3 @ 85%

Sets 5: 1-2 @ 90%

Sets 6: 1 @ 90+%

B) 5 rounds for time:

– 250/200m row

– 12 wallballs (20/14)

– 9 double KB/DB deadlifts (53/35s)

– 6 burpees over the rower

R60S

Tuesday 11/15

Fitness

E6M x 5-7 sets:

– 400m run

– 8 double DB hang power cleans

– 8 hanging knee raises

– 8 DB push press

– 16 single unders / lateral hops

Performance

E6M x 5-7 sets:

– 400m run

– 8 hang power cleans (115/75, 95/65)

– 8 toes to bar

– 8 shoulder to overhead

– 24 double unders

Wednesday 11/16

Fitness

A) E2M x 8 sets

Odd sets:

– 8-12/side half kneeling BB landmine presses

Even sets:

– 12-16 alternating KB gorilla rows

– 8-12 KB Romanian deadlifts

*Heavier than last week

B) 3 rounds for time:

– 400m row

– 20-16-12 alt. DB snatches 

– 20-16-12 alt.  DB box step-overs 

*Scale step-overs with no weight.

Performance

A) E2M x 8 sets:

Sets 1-4: 1 hang snatch + 1 snatch 2” below the knee

Sets 5-8: 1 snatch 2” below the knee

B) 3 rounds for time:

– 500/400m row

– 20-16-12 alt. DB snatches (50/35)

– 20-16-12 alt.  DB box step-overs (20/16”)

Thursday 11/17

Fitness

A) E4M x 4 sets:

– 10-15 RIR close grip bench press

– 5-10 strict supinated pull-ups

– 10-15 banded face pulls

B) EMOM x 10-20 sets:

– 5 push-ups

– 7 air squats

– 3 pull-ups

Push-ups should be full range of motion. Elevate if needed. 

Performance

A) E4M x 4 sets:

– 2 RIR close grip bench press @ 55-60%

– 5-10 weighted or strict supinated pull-ups

– 10-15 banded face pulls

B) EMOM x 10-20 sets:

– 5 HR push-ups

– 7 air squats

– 3 pull-ups

RX+ perform 3-5 HSPUs and 3 CTB pull-ups

Friday 11/18

Fitness

A) E3M x 6 sets:

– 8 double KB heel elevated front squats

– 12-16 L-seated DB overhead piston press

– 8-12 BB inverted row

Performance

A) E3M x 6 sets:

– 1.1 power clean + push jerk cluster

*R10S after each single

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 length seated rope overhead sled pulls

– 8-12/side SA DB incline press w/ pause

– 8/side dKB B-stance Romanian deadlifts

– 12-16 seated leg lift-overs

OR 

Conditioning Option

10 rounds for time:

– 12/9 cal row

After odd sets: 8 DB thrusters

After even sets: 8 lemon squeezes or abmat sit-ups

Saturday 11/19

Fitness

TBA

Performance

TBA

Sunday 11/20

Open Gym 10-12pm

Monday 11/7

Fitness

A) E2M x 8 sets

Odd sets:

– 8-12/side half kneeling BB landmine presses

Even sets:

– 12-16 alternating KB gorilla rows

– 8-12 KB Romanian deadlifts

B) EMOM x 10-20 sets:

– 6 alternating DB snatches

– 4 wallballs

– 2 up/down + box step-overs

Performance

A) E2M x 8 sets:

Sets 1-2: 3 position snatch (high hang , hang, 2” below knee)

Sets 3-4: 2 position snatch (hang, 2” below knee)

Sets 5-8: snatch 2” below the knee

B) EMOM x 10-20 sets:

– 6 alternating DB snatches (50/35)

– 4 wallballs (20/14)

– 2 burpee + box jump overs (24/20”)

Tuesday 11/8

Fitness

A) E4M x 3 sets:

– 10-15 RIR close grip bench press

– 5-10 strict supinated pull-ups

– 10-15 banded face pulls

B) 3 rounds for time:

– 400m run

– 21 KB swings (53/35)

– 12 ring rows

Performance

A) E4M x 3 sets:

– 2 RIR close grip bench press @ 55-60%

– 5-10 weighted or strict supinated pull-ups

– 10-15 banded face pulls

B) “Helen”

3 rounds for time:

– 400m run

– 21 KB swings (53/35)

– 12 pull-ups

Wednesday 11/9

Fitness

E8M x 4-6 rounds:

– 200m row

– 6 DB up/down press

– 12 goblet / prisoner reverse lunges

– 200m run

– 12 abmat sit-ups 

– 18 single unders

*Switch the order of movements every round

Performance

E8M x 4-6 rounds:

– 250/200m row

– 6 DB devil press (35/25s)

– 12 DB reverse lunges

– 200m run

– 12 lemon squeezes 

– 24 double unders

*Switch the order of movements every round

Thursday 11/10

Fitness

A) E3M x 5 sets:

– 8 double KB heel elevated front squats

– 12-16 L-seated DB overhead piston press

– 8-12 BB inverted row

B) E4M x 4-5 sets:

– 500/400m row

– 10 alternating DB SA power cleans

Performance

A) E3M x 5 sets:

– 1.1.1 TnG power clean + push jerk cluster

*R10S after each touch and go single

B) E4M x 4-5 sets:

– 500/400m row

– 5 touch and go power cleans

*Goal is to increase pace and weight each set.

Friday 11/11

Fitness

A) E4M x 4 sets:

– 8 BB back or box squats

– 8-12 DB seated Arnold presses

– 4-6/side SA ring row w/ reach

Performance

A) E4M x 4 sets:

– 8 back squats @ 55-60%

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 length bent over hand over hand sled pull

– 8-12 BB good mornings

– 8-12 DB tricep rollback extensions

– 8-12 banded Spanish squats

OR 

Conditioning Option

For time:

– 1000/800m row

– 80 RKB swings in UB sets of 10

– 1000/800m row

Saturday 11/12

Fitness

TBA

Performance

TBA

Sunday 11/13

10-12 Open Gym

Monday 10/31 – Halloween

Fitness & Performance

A) E4M x 4 sets:

– 10-15 DB bench press @ 1-2 RIR w/ 3110 tempo

– 10-15 DB lat pull-overs

– 10/side single leg double KB b-stance Romanian deadlifts 

*Heavier than 10/21

Fitness

B) E5M x 3-5 sets:

– 400m run

– 12 RKB swings

– 6-9 strict pull-ups

– 6 dips

Scale w/ 300m run

Performance

B) E5M x 3-5 sets:

– 400m run

– 15 RKB swings (53/35)

– 12 pull-ups

– 9 ring dips

RX+ use 70/44 KB 

Tuesday 11/1

Fitness

A) E3M x 4 sets:

– 8 double KB heel elevated front squats

– 12-16 L-seated DB overhead piston press

– 8-12 BB inverted row

B) E3MOM x 4-8 sets

– 12/9 or 10/7 cal row

– 6 double DB hang power clean

– 9 wallballs

Performance

A) E3M x 4 sets:

– 2.2.2 TnG power clean + push jerk cluster

*R10S after each touch and go triple

B)  E3MOM x 4-8 sets

– 15/12 cal row

– 6 hang power clean (115/75, 95/65)

– 12 wallballs (20/14)

RX+ use 135/95

Wednesday 11/2

Fitness

A) E4M x 3 sets:

– 8 BB back or box squats

– 8-12 DB seated Arnold presses

– 4-6/side SA ring row w/ reach

B) EMOM x 10-20 sets

– 3 plate ground to overhead

– 3 hanging knee raises

– 3 up/downs

Scale up with 5-4-3 rep scheme

Performance

A) E4M x 3 sets:

– 8 back squats @ 55-60%

B) EMOM x 10-20 sets

– 3 plate ground to overhead (45/35, 35/25)

– 3 toes to bar

– 3 burpees to plate

RX+ perform 5-4-3 rep scheme

Thursday 11/3

Fitness

E8M x 4-6 rounds:

– 250/200m row

– 10 double KB deadlifts

– 10 push-ups

– 200m run

– 10 hanging knee raise

– 10 alt. box step-ups

*Switch the order of movements every round

Performance

E8M x 4-6 rounds:

– 250/200m row

– 12 double KB deadlifts (53/35s)

– 12/9 push-ups

– 200m run

– 12 toes to bar

– 12 alt. KB goblet hold box step-up

*Switch the order of movements every round

Friday 11/4

Fitness

A) E3M x 6 sets

– 5-4-3-2-2 deadlifts

After odd sets: 8-12 DB floor presses (w/ pause)

After even sets: 8-12 tall kneeling banded lat pull-downs

*DLs heavier than last week.

Performance

A) E3M x 6 sets – deadlift

Set 1: 5 @ 70%

Set 2: 4 @ 80%

Set 3: 2-3 @ 85%

Sets 5-6: 1-2 @ 90%

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 20 alternating DB reverse lunges

– 10-20 banded tricep push-downs

– 10-20 hollow rocks

– 10-20 BB drag curls

OR 

Conditioning Option

For time:

– 800m run

– 80/60 cal row

– 800m run

Saturday 11/5

Fitness

TBA

Performance

TBA

Sunday 11/6

10-12pm Open Gym