Monday 2/20

Fitness

A) E3M x 6 sets

– 7-5-3-2-1 deadlifts (building)

– 8-12 DB L-seated presses

– 8-12/side half kneeling banded row + reach

B) 5 sets of 3 min AMRAPs:

– 8 double DB deadlifts

– 10 push-ups

– 12 box step-ups

R60S

Performance

A) E3M x 6 sets:

– deadlifts

Set 1: 7 @ 65%

Sets 2: 5 @ 75%

Sets 3: 3 @ 80%

Sets 4-6: 1-2 @ 85+%

*Goal is to end heavier than last week.

B) CrossFit Open Workout 11.2 Deconstructed

5 sets of 3 min AMRAPs:

– 9 deadlifts (155/105)

– 12 push-ups

– 15 box jumps (24/20”)

R60S

Tuesday 2/21

Fitness

A) E2M x 8 sets

Odd sets:

– 8-12 BB strict presses

– 8 SL DB Romanian deadlifts (R)

Even sets:

– 8/side SA ring rows w/ reach

– 8 SL DB Romanian deadlifts (L)

*SL RDLs should be done with back leg raises straight off ground with square hips

B) E90S x 10-15 sets:

– 20 single unders

– 5 DB push press

– 5 DB front/goblet squats

– 5 up/downs

Performance

A) E2M x 8 sets:

– 1 split jerk

B) E90S x 10-15 sets:

– 20 double unders

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

– 5 front squats

– 5 burpees over the barbell

Warmup

2:00 run/row/bike/ski

3x

• 6 KB front squat with press
• 6 ring rows
• 4/s push press
• 4 Y raise with pull down

Barbell jerk warm up

• 5 strict press from split
• 5 strict press tip toes
• 5 jerks with pause in dip
• 5 split jerks

Wednesday 2/22

Fitness

2 times through…

8 min AMRAP

– 12/9 cal row

– 12 RKB swings

– 6-9 push-ups

R4M

8 min AMRAP

– 200m run

– 12 wallballs

– 6 strict pull-ups

R4M

Performance

2 times through…

8 min AMRAP

– 12/9 cal row

– 12 RKB swings (53/35)

– 9 push-ups

R4M

8 min AMRAP

– 200m run

– 12 wallballs (20/14)

– 6 pull-ups

R4M

RX+ sub 70/44 KB, 6 HSPUs for push-ups, and 6 CTB pull-ups or 3 bMUs for pull-ups.

Thursday 2/23

Fitness

A) E2M x 8 sets

Odd sets:

– 12-16 alt. low handle landmine cossack squat

Even sets:

– 12-16 DB floor press w/ pause

– 8-12 tall kneeling banded lat pull-down

B) 5 rounds for time:

– 200m run

– 8 double DB hang power snatch

– 10 hanging knee raises

R60S

Performance

A) E2M x 8 sets:

Sets 1-2: 3 high hang snatch

Sets 3-4: 2 hang snatch

Sets 5-8: 1 snatch

B) 5 rounds for time:

– 200m run

– 8 UB hang power snatch (95/65, 75/55, 65/45)

– 10 toes to bar

R60S

Friday 2/24

Fitness & Performance

A) E3.5M x 4 sets:

– 8-12 DB incline bench press w/ pause

– 8-12 bent over BB rows

– 8/side half kneeling high to low banded wood chops

B) Strength Option

3-4 sets for quality:

– 20 DB walking lunges

– 8-12 dips (weighted, BW or scaled)

– 1 lap/arm KB suitcase carry

– 8-12 DB lat pull-overs

OR 

Conditioning Option

2K row tester

*Goal is to keep pace from last weeks 500s

Saturday 2/25

Fitness & Performance

CrossFit Open Workout 23.2

Sunday 2/26

Open Gym 10-12pm

Monday 2/13

Fitness

A) E2M x 8 sets

Odd sets:

– 8-12 BB strict presses

– 8 SL DB Romanian deadlifts (R)

Even sets:

– 8/side SA ring rows w/ reach

– 8 SL DB Romanian deadlifts (L)

*SL RDLs should be done with back leg raises straight off ground with square hips

B) 12 min AMRAP:

– 36 single unders

– 12 RKB swings

– 6 DB push press

– 9 air squats

Performance

A) E2M x 8 sets:

Sets 1-4: 2 split jerks

Sets 5-8: 1 split jerk

B) 12 min AMRAP:

– 36 double unders

– 12 RKB swings (53/35)

– 6 shoulder to overhead (115/75)

– 9 air squats

Tuesday 2/14

Fitness

2 times through…

8 min AMRAP

– 200m row

– 8 plate ground to overhead 

– 8 plate hold weighted walking lunges

R4M

8 min AMRAP

– 200m run

– 4 DB up/down devil cleans 

– 8 hanging knee raise /abmat sit-ups

R4M

Performance

2 times through…

8 min AMRAP

– 250/200m row

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

– 8 OH plate weighted walking lunges

R4M

8 min AMRAP

– 200m run

– 4 DB devil cleans (35/25s)

– 8 toes to bar

R4M

Warmup

2 min row

3 times…

• 8 RKBs
• 6 reverse lunges
• 4 ring rows

• Red band shoulder

Wednesday 2/15

Fitness

A) E2M x 8 sets

Odd sets:

– 12-16 alt. low handle landmine cossack squat

Even sets:

– 12-16 DB floor press w/ pause

– 8-12 tall kneeling banded lat pull-down

B) EMOM x 10-20 sets:

– 3 dbl DB hang power snatch

– 3 DB front squat (scale w/ goblet squat)

– 4 box step-ups

Performance

A) E2M x 8 sets:

Sets 1-4: 1 pause snatch + 1 snatch

Sets 5-8: 1 snatch

B) EMOM x 10-20 sets:

– 3 touch and go power snatch (95/65, 75/55)

– 3 overhead squat

– 3 box jump overs (24/20”)

*Scale with front squat

*RX+ complete with 4 reps of each.

Thursday 2/16

Fitness & Performance

A) E3.5M x 5 sets:

– 8-12 DB bench press w/ pause (neutral grip)

– 12-16 alternating KB gorilla rows

– 8-12/side banded lateral delt raise

Fitness

B) For time:

– 800m run (scale w/ 600m)

+ 

3 rounds:

– 12 pull-ups

– 18 push-ups

– 24 walking lunges

+

– 800m run (scale w/ 600m)

Performance

B) For time:

– 800m run

+ 

3 rounds:

– 16 pull-ups

– 24/20 push-ups

– 32 walking lunges

+

– 800m run

RX+ perform with a weight vest or CTB pull-ups.

Friday 2/17

A) E3M x 5 sets

– 5 BB front squats @ last week’s tempoed triple weight

– 8-12 L-seated band rows (green)

– 4/side wide stance banded twists w/ 4 sec eccentric (red

*build heavier than last week

Performance

A) E3M x 5 sets:

– 3-3-2-2-2 front squats

*build heavier than last week

Fitness & Performance

B) Strength Option

3-4 sets for quality:
– 16 alt. DB/KB death march

– 8-12 BB Bradford presses (over & back = 1 rep)

– 1 lap reverse sled drag

– 16-20 alt DB curls

OR 

Conditioning Option

Saturday 2/18

Fitness

TBA

Performance

TBA

Sunday 2/19

10-12 Open Gym

Monday 2/5

Fitness

A) E2M x 8 sets

Odd sets:

– 12-16 alt. low handle landmine cossack squat

Even sets:

– 12-16 DB floor press w/ pause

– 8-12 tall kneeling banded lat pull-down

B) EMOM x 10-20 sets:

– 6 alt DB hang snatch

– 2 burpee + box step overs (sub up/down version)

– 2-4 hanging knee raises

Performance

A) E2M x 8 sets:

Sets 1-4: 1 snatch pull + 1 hang snatch

Sets 5-8: 1 snatch

B) EMOM x 10-20 sets:

– 6 alt DB hang snatch (50/35)

– 2 push-up +burpee + box jump over (24/20”)

– 4 toes to bar

Tuesday 2/6

Fitness & Performance

A) E3.5M x 3 sets:

– 8-12 DB bench press w/ pause (neutral grip)

– 12-16 alternating KB gorilla rows

– 8-12/side banded lateral delt raise

Fitness

B) 3 rounds for time:

– 400m run

– 24-16-8 RKB swings

– 12-8-4 dips

– 24-16-8 box step-ups 

Performance

B) 3 rounds for time:

– 400m run

– 30-20-10 RKB swings (53/35)

– 15-10-5 ring dips

– 30-20-10 box step-ups (20/16”)

RX+ use 70/44

Wednesday 2/7

Fitness

E8M x 4-6 sets:

– 250/200m row

– 10 double KB deadlifts

– 8 strict pull-ups

– 10 alt. foot touch lemon squeezes

– 8 push-ups

– 30 single unders

– 200m run  (sub hill run)

Performance

E8M x 4-6 sets:

– 250/200m row

– 12 double KB deadlifts (53/35, 44/26)

– 12 pull-ups

– 12 alt. foot touch lemon squeezes

– 12/9 push-ups

– 36 double unders

– 200m run

Thursday 2/8

A) E3M x 5 sets

– 3 BB front squats @ 32X1 tempo

– 8-12 L-seated band rows (green)

– 4/side wide stance banded twists w/ 4 sec eccentric (red

*build heavier than last week

B) E2M x 8-12 sets:

– 12/9 cal row

– 5 dbl. DB hang squat clean to thruster

Performance

A) E3M x 5 sets:

– 3 front squats

*build heavier than 1/27’s tempoed FS

B) E2M x 8-12 sets:

– 15/12 cal row

– 5 touch and go squat clean to thruster (95/65, 75/55, 65/45)

Friday 2/9

A) E3M x 6 sets

– 8-6-4-4-4 deadlifts (building)

– 8-12 DB L-seated presses

– 8-12/side half kneeling banded row + reach

Performance

A) E3M x 6 sets:

– deadlifts

Set 1: 8 @ 65%

Sets 2: 6 @ 75%

Sets 3: 3-4 @ 80%

Sets 4-6: 1-2 @ 85%

Fitness & Performance

B) Strength Option

3-4 sets:

– 8/side DB rear foot elevated split squats

– 4-8 supinated pull-ups (weighted, BW or banded)

– 8-12 dips (weighted, BW or banded)

– 4/side banded pallof press w/ knee lift-off (4 sec pause)

OR 

Conditioning Option

E2M x 10-12 sets:

– 250m row, 500m AB, or 200m ski

*Goal is to keep the same times throughout

Saturday 2/10

Fitness

TBA

Performance

TBA

Sunday 2/11

10-12 Open Gym

We know a lot of you have really upped your fitness game since the new year. You might be wondering what’s the next step. Changing your habits with nutrition and lifestyle outside of the gym should be your focus to maximize your time inside the gym. 

I am so pumped to be rolling out our brand new EDCF Nutrition Program! 

It took a bit of time to get things just right. We wanted to make sure our program had high accountability, was focused on positively changing lifestyle habits for the long term, and was centered around personalized nutrition instead of just random templates that you can find on the internet. 

This is something we plan to make a monthly option to all of our members but we wanted to kick things off with what we are calling The Bod Squad 6 Week Challenge! 

This is Six Weeks of focus on habits, nutrition, and accountability. The Mission is to Reduce body fat, Help maintain or gain muscle, Sleep better, Recover faster, and Fuel your workouts!

ALL Bod Squad Participants Will Get…

• Before, During, and After Body Composition Assessments
• ​Custom Assigned Meal Plan with Grocery List, Recipe Guides and Success Roadmap Designed Around Your Biometrics
• ​Access to our nutrition coaching app that drops lessons and content EVERY. SINGLE. DAY. 
• Weekly check-ins with a coach to keep you on track. 
• ​6 Weeks of fun Bod Squad participant-only events and mini-challenges all designed to bring out your full potential and make the journey fun and exciting!

If you register by Sunday 2/5, you get it for $150 (which is a steal for 6 weeks). After that it bumps to $200.

Since this is the first time we are running this, I want to make sure we are doing it right which is why we’re capping this challenge to 10 people. 

If you are interested in signing up, please click this link. Have questions? Just shoot us an email!

Don’t wait until swimsuit season to start trying to look better naked. The time is now!

Monday 1/30

A) E3M x 5 sets

– 8-6-4-4-4 deadlifts (building)

– 8-12 DB L-seated presses

– 8-12/side half kneeling banded row + reach

B) E3M x 4-8 sets:

– 12/9 cal for (scale to 10/7)

– 7 DB deadlifts

– 5 DB hang power cleans

– 3 DB push press

Performance

A) E3M x 5 sets:

– deadlifts

Set 1: 8 @ 65%

Sets 2: 6 @ 75%

Sets 3-5: 2-4 @ 80%

B) E3M x 4-8 sets:

– 15/12 cal for

– 7 deadlifts (135/95, 115/75, 95/65)

– 5 hang power cleans

– 3 shoulder to overhead

Tuesday 1/31

Fitness

A) E2M x 8 sets

Odd sets:

– 12-16 alt. low handle landmine cossack squat

Even sets:

– 12-16 DB floor press w/ pause

– 8-12 tall kneeling banded lat pull-down

B) EMOM x 10-20 sets:

– 6 alt DB hang snatch (50/35)

– 2 burpee + box step overs

– 2-4 hanging knee raises

Performance

A) E2M x 8 sets:

Sets 1-4: 1 snatch pull + 1 hang snatch

Sets 5-8: 1 snatch

B) EMOM x 10-20 sets:

– 6 alt DB hang snatch (50/35)

– 2 push-up +burpee + box jump over (24/20”)

– 4 toes to bar

Wednesday 2/1

Fitness

E8M x 4-6 sets:

– 200m run (sub hill run)

– 12 plate hold walking lunges (sub prisoner)

– 8 pull-ups

– 12 push-ups

– 8 lemon squeezes (sub abmat sit-ups)

– 200m run

Performance

E8M x 4-6 sets:

– 250/200m run

– 16 OH plate walking lunges (45/35, 35/25, 25/15)

– 12 pull-ups

– 16/12 push-ups

– 12 lemon squeezes

– 200m run

Thursday 2/2

Fitness & Performance

A) E3.5M x 3 sets:

– 8-12 DB bench press w/ pause (neutral grip)

– 12-16 alternating KB gorilla rows

– 8-12/side banded lateral delt raise

Fitness

B) 3 rounds for time:

– 400m run

– 24-16-8 RKB swings

– 12-8-4 dips

– 24-16-8 box step-ups 

Performance

B) 3 rounds for time:

– 400m run

– 30-20-10 RKB swings (53/35)

– 15-10-5 ring dips

– 30-20-10 box step-ups (20/16”)

RX+ use 70/44

Friday 2/3

Fitness

A) E2M x 8 sets

Odd sets:

– 8-12 BB strict presses

– 8 SL DB Romanian deadlifts (R)

Even sets:

– 8-12/side half kneeling band banded high rows

– 8 SL DB Romanian deadlifts (L)

*SL RDLs should be done with back leg raises straight off ground with square hips

Performance

A) E2M x 8 sets:

Sets 1-4: 1 double pause split jerks + 1 split jerk

Sets 5-8: 1 split jerk

*1 pause on the dip, 1 pause on the catch

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 length bent over hand over hand sled pull

– 8-12 BB good mornings

– 12-16 banded tricep push-downs

– 8/side half kneeling banded chops

OR

Conditioning Option

10-15 rounds:

– 30 seconds work (bike, row or ski)

– 30 seconds of rest (easy spin on bike)

*Keep out out the same each round (RPMs on bike, meters on row/ski)

Saturday 2/4

Fitness

TBA

Performance

TBA

Sunday 2/5

10-12 Open Gym

Monday 1/23

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

B) E5M x 4-5 sets:

– 400m row

– 10 goblet

– 10-15 push-ups or dips

Performance

A) E2M x 8 sets:

– 1 clean

*Build to today’s heavy single

B) E5M x 4-5 sets:

– 500/400m row

– 5 front squats

– 10-15 dips

*Goal is to increase speed on row and weight on FS each set

*FS taken from floor

Tuesday 1/24

Fitness & Performance

A) E3.5M x 5 sets:

– 1 RIR bench press @ 80-85% (Fitness: 3-6)

– 12-16 alternating KB gorilla rows

– 8-12/side banded lateral delt raise

Fitness

B) 5 rounds for time:

– 200m run

– 4 DB up/down devil presses

– 8 box step-overs (add DB if able)

R60S

Performance

B) 5 rounds for time:

– 200m run

– 4 DB devil presses

– 8 DB box step overs (20/16”)

R60S

Wednesday 1/25

Fitness

A) E2M x 8 sets

Odd sets:

– 8-12 BB strict presses

– 8 SL DB Romanian deadlifts (R)

Even sets:

– 8-12/side half kneeling band banded high rows

– 8 SL DB Romanian deadlifts (L)

*SL RDLs should be done with back leg raises straight off ground with square hips

B) E90S x 10-15 sets:

– 20 single unders (sub lateral hops)

– 3 DB hang power cleans + push press

– 7 air squats

– 5 hanging knee raise

– 3 burpees (sub up/downs)

Performance

A) E2M x 8 sets:

Sets 1-4: 2 double pause split jerks

Sets 5-8: 1 double pause split jerk + 1 split jerk

*1 pause on the dip, 1 pause on the catch

B) E90S x 10-15 sets:

– 20 double unders

– 3 touch and go power clean + push jerk

– 7 air squats

– 5 toes to bar

– 3 burpees over the barbell

Thursday 1/26

Fitness

E8M x 4-6 sets:

– 16 cal row

– 16 wallballs 

– 12 RKB swings 

– 8 strict pull-ups

– 4 box step

– 200m run (sub hill run)

Performance

E8M x 4-6 sets:

– 20/16 cal row

– 20 wallballs (20/14)

– 15 RKB swings (53/35)

– 10 pull-ups

– 5 box jump overs (24/20”)

– 200m run

Friday 1/27

A) E3M x 5 sets

– 3 BB front squats @ 32X1 tempo

– 8-12 L-seated band rows (green)

– 4/side wide stance banded twists w/ 4 sec eccentric (red

*build heavier than last week

Performance

A) E3M x 5 sets:

– 1 front squat @ 32X1 tempo + 2 regular front squats

*build heavier than last week

B) Strength Option

3-4 sets for quality:

– 16 alt. KB death march

– 12-16 DB tricep rollback extensions

– 1 lap heavy reverse sled drag

– 12-16 BB bicep curl

OR 

Conditioning Option

E5M x 4 sets

Set 1:

– 500m row

– 50 air squats

Set 2:

– 400m run

– 40 RKB swings

Set 3:

– 500m row

– 30 push-ups

Set 4:

– 400m run

– 20 pull-ups

*Scale by decreasing reps by 5 or 10 depending on ability

Saturday 1/28

Fitness

TBA

Performance

TBA

Sunday 1/29

10-12 Open Gym  

Monday 1/16

Fitness & Performance

A) E4M x 4 sets:

– 1 RIR bench press @ 80% (Fitness: 4-8)

– 12-16 alternating KB gorilla rows

– 8-12/side banded lateral delt raise

Fitness

B) E3M x 4-8 sets:

– 12/9 cal row

– 4-6 DB up/down devil cleans

– 6 box step-ups

Performance

B) E3M x 4-8 sets:

– 15/12 cal row

– 5 DB devil cleans (35/25s)

– 5 box jump overs (24/20”)

Tuesday 1/17

Fitness & Performance

A) E2M x 6 sets

– 5-4-3-2-1-1 BB push press

*Build to a tough single rep

Fitness

B) E60S x 10-20 sets:

– 3-5 DB push press

– 3-4 hanging knee raise

– 3 burpees (sub up/downs)

Performance

B) E60S x 10-20 sets:

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

– 4 toes to bar

– 5 burpees over the barbell

RX* complete with 155/105

Wednesday 1/18

Fitness

E8M x 4-6 sets:

– 400m run

– 8 double DB hang power snatch

– 9 strict pull-ups

– 10 goblet/prisioner hold reverse lunges 

– 45 single unders

Performance

E8M x 4-6 sets:

– 400m run

– 8 hang power snatch (95/64, 75/55, 65/45)

– 10 front rack reverse lunges

– 12 pull-ups

– 45 double unders

*RX+ sub in 4 bar or ring MUs for pull-ups.

Thursday 1/19

A) E3M x 5 sets

– 4 BB front squats @ 32X1 tempo

– 8-12 L-seated band rows

– 4/side half kneeling pallof press

*build heavier than last week

B) 5 rounds for time:

– 200m row

– 5 DB hang squat cleans

– 10 push-ups (elevate if needed)

R60S

Performance

A) E3M x 5 sets:

– 2 front squats @ 32X1 tempo + 1 regular front squat

*build heavier than last week

B) 5 rounds for time:

– 250/200m row

– 5 touch & go squat cleans (135/95, 115/75, 95/65)

– 15/12 push-ups

R60S

RX+ perform w/ 155/105 and 10 kHSPU or 5-10 sHSPU

Friday 1/20

A) E3M x 4 sets

– 8-8-4-4 deadlifts (building)

– 8-12 tall kneeling DB presses

– 8-12/side bent over KB rows

Performance

A) E3M x 4 sets:

– deadlifts

Set 1: 8 @ 65%

Sets 2: 6 @ 70%

Sets 3-4: 4 @ 75%

Fitness & Performance

Strength Option

B) 3-4 sets for quality:

– 16 alt. top-down DB incline press (8/s)

– 8-12 banded Spanish squats

– 16 alt. top-down KB incline chest supported row (8/s)

– 1 lap lateral sled drag

OR 

Conditioning Option

For time:

– 800m run

+

10 rounds:

– 10 RKB swings

– 9 air squats

– 8 ring rows

+

– 800m run

Saturday 1/21

Fitness

TBA

Performance

TBA

Sunday 1/22

10-12 Open Gym  

Monday 1/9

Fitness & Performance

A) E2M x 6 sets

– 5-4-3-3-2-2 BB push press

*Build to a tough 2 reps

Fitness

B) 5 rounds for time:

– 200m run

– 10 SA DB hang clean + push press (5/side)

– 4 up/down + box step-up

R60S

Performance

B) 5 rounds for time:

– 200m run

– 12 SA DB hang clean + push press (6/side @ 50/35)

– 6 burpee box jump overs (24/20”)

R60S

Tuesday 1/10

Fitness

E8M x 4-6 sets:

– 400m row

– 8 DB hang power cleans

– 10 hanging knee raises

– 12 DB goblet/prisoner walking lunges

– 30 single unders

Performance

E8M x 4-6 sets:

– 500/400m row

– 8 hang power cleans (115/75, 95/65)

– 12 toes to bar

– 16 plate overhead walking lunges (45/35, 35/25)

– 48 double unders

Wednesday 1/11

Fitness

A) E3M x 4 sets

– 5 BB front squats @ 32X1 tempo

– 8-12 L-seated band rows

– 4/side half kneeling pallof press w/ knee liftoff 

B) E3M x 4-8 sets

– 12/9 cal row

– 12 wallballs (20/14)

– 6 pull-ups

Performance

A) E3M x 5 sets:

– 3 front squats @ 32X1 tempo

*Start lighter and build to a tough set at tempo

B) E3M x 4-8 sets

– 12/9 cal row

– 12 wallballs (20/14)

– 6 pull-ups

RX+ complete with 15/12 cal row and sub pull-ups w/ 3 bMUs

Thursday 1/12

A) E3M x 4 sets

– 8-8-6-6 deadlifts (6s heavier than 8s)

– 8-12 tall kneeling DB presses

– 8-12/side bent over KB rows

B) E90S x 10-15 sets:

– 8 RKB swings

– 4-8 dips

– 8 air squats

– 4-8 lemon squeezes

Performance

A) E3M x 4 sets:

– deadlifts

Set 1: 8 @ 55%

Sets 2: 8 @ 65%

Sets 3-4: 6 @ 70%

B) E90S x 10-15 sets:

– 8 RKB swings (53/35)

– 4-8 ring dips

– 8 goblet squats

– 4-8 lemon squeezes

RX+ perform w/ 12 RKB swings and 3-6 HSPUs (sub for RD)

Friday 1/13

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:

– 1 clean

*Build to today’s heavy single

Fitness & Performance

Strength Option

B) 3-4 sets for quality:

– 8-12 double KB heel elevated front squat

– 12-16/side lean away DB delt raise

– 1 lap heavy sled drag or push

– 16-20 banded tricep push-down

OR

Conditioning Option

For time:

– 800m run

– 80 double unders

– 600m run

– 60 box step-ups

– 400m run

– 40 push-ups

– 200m run

– 20 burpees

Saturday 1/14

Fitness

TBA

Performance

TBA

Sunday 1/15

10-12 Open Gym  

Monday 1/2 – 7:45 and 9am only

Fitness & Performance

“Fight Gone Bad”

• 3 rounds for total reps:
• – 1 minute wallballs (20/14)
• – 1 minute KB sumo deadlift high pulls (70/53)
• – 1 minute box jumps (20 in)
• – 1 minute push press (75/55)
• – 1 minute row for calories
• – 1 minute rest

Tuesday 1/3

Fitness

A) E3M x 4 sets

– 8 deadlifts 

– 8-12 tall kneeling DB presses

– 8-12/side bent over KB rows

B) 5 rounds for time:

– 200m run

– 10 reverse lunges (prisoner or goblet)

– 10 DB push presses

R60S

Performance

A) E3M x 4 sets:

– deadlifts

Set 1: 8 @ 55%

Sets 2-4: 8 @ 65%

B) 5 rounds for time:

– 200m run

– 10 DB/KB front rack reverse lunges (35/25s)

– 10 push presses

R60S

RX+ use 53/35s

Wednesday 1/4

Fitness

E3M x 8-12 sets:
Odd sets:

– 200m run (sub hill run)

– 12 DB hang power cleans (3/3/3/3)

– 4 up/down + box step-up

Even sets:

– 200m row

– 8-12 dips

– 24 single unders

Performance

E3M x 8-12 sets:
Odd sets:

– 200m run

– 12 DB hang power cleans (3/3/3/3 @ 53/35)

– 4 burpee box jump overs (24/20”)

Even sets:

– 250/200m row

– 8-12 ring dips

– 24 double unders

Thursday 1/5

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) EMOM x 10-20 minutes:

– 3 DB hang squat cleans

– 3 hanging knee raises

– 3-5 push-ups

Performance

A) E2M x 8 sets:

Sets 1-4: 1 slow pull clean + 1 clean

Sets 5-8: 1 clean

*Spend 3 counts on first pull

*Build to today’s heavy single

B) EMOM x 10-20 minutes:

– 1 squat clean @ 75% of A

– 1 front squat

– 3 toes to bar

– 5 push-ups

Friday 1/6

Fitness & Performance

A) E4M x 4 sets:

– 1 RIR bench press @ 75-80% (Fitness: 6-10)

– 8-12/side bent over DB/KB rows

– 8-12 bent over reverse flies w/ pause

B) Strength Option

3-4 sets for quality:
– 12-16 DB Tate presses

– 8/side B-stance KB Romanian deadlifts

– 4-8 tough pull-ups (weighted, BW, banded)

– 1 lap reverse sled drag

OR

Conditioning Option

For time:

– 500m row

– 50 RKB swings (53/35)

– 400m run

– 40 wallballs (20/14)

– 500m row

– 30 abmat sit-ups

– 400m run

– 20 burpees

Saturday 1/7

Fitness

TBA

Performance

TBA

Sunday 1/8

10-12 Open Gym