Monday 1/27

Fitness & Performance

A) E4M x 4 sets:

– 8-12 BB strict presses

– 8-12/side bent over rear delt rows

– 4-8 ring Y raises

*Presses should be heavier than 1/17

Fitness

B) E3M x 4-8 sets:

– 12/9 cal row

– 4 DB hang power cleans 

– 8 dips

– 12 reverse lunges (unweighted)

Performance

B) E3M x 4-8 sets:

– 15/12 cal row

– 4 TNG power cleans 

– 8 ring dips

– 12 reverse lunges (unweighted)

*Suggested load for cleans – 155/105, 135/95, 115/7, 95/65

*Break up dips before and after lunges if needed

Tuesday 1/28

Fitness

A) E2M x 8 sets (4 each)

Odd: 

– 8-12/side SA DB bench press

Even: 

– 8 double KB pause front squats

– 8-12 tall kneeling banded lat pull-downs

B) 3 rounds for time:

– 400m run

– 20-16-12 

• Alternating DB snatch
• Air squats

Performance

A) E2M x 8 sets

Sets 1-4: 1 hang (squat) snatch + 1 (squat) snatch

Sets 5-8: 1 (squat) snatch

B) 3 rounds for time:

– 400m run

– 20-16-12 

• Alternating DB snatch (50/35)
• Goblet squats

Wednesday 1/29

Fitness

E4M x 8-12 sets

Station 1: 

– 200m row

– 15 wallballs

– 10 lemon squeezes

– 25 single unders

Station 2:

– 200m run or 500/400m bike

– 15 RKB swings

– 10 box step-ups

– 25 single unders

Performance

E4M x 8-12 sets

Station 1: 

– 250/200m row

– 20 wallballs (20/14)

– 10 lemon squeezes

– 25 double unders

Station 2:

– 200m run or 500/400m bike

– 20 RKB swings (53/35)

– 10 box step-ups (20/16”)

– 25 double unders

Thursday 1/30

Fitness & Performance

A) E4M x 4 sets:

– 8 BB Romanian deadlifts (controlled descent)

– 8-12/side half kneeling DB press

– 16 alternating KB gorilla rows

*RDLs @ 50-60% 1RM deadlift

Fitness

B) 16 min AMRAP:

– 2 RKB swings

– 4 hanging knee raise

– 6/4 push-ups (elevated if needed)

– 8 air squats

*Add 2 RKB swings each round

Performance

B) 16 min AMRAP:

– 2 RKB swings

– 4 toes to bar

– 6/4 push-ups

– 8 air squats

*Add 2 RKB swings each round

Friday 1/31

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) EMOM x 10-20 sets:

– 3 DB hang squat cleans

– 2 burpees

– 4 box step-ups

Performance

A) E2M x 8 sets

Sets 1-4: 1 hang clean + 1 clean

Sets 5-8: 1 clean

*Receive cleans in full squat if able.

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 lap sled push or drag (heavy)

– 10/side banded TKEs

– 10/side lean away DB lateral raise

– 20 alternating DB curls

OR

Conditioning Option

6 min AMRAP

– 8 cal row/bike

– 8 reverse lunges

– 8 abmat sit-ups

R3M

6 min AMRAP

– 8 cal row/bike

– 8 box step-ups

– 8 ring rows

R3M

6 min AMRAP

– 8 cal row/bike

– 8 up/downs

– 8 DB hang power clean (4/s @ 50/35)

Saturday 2/1

Fitness

TBA

Performance

TBA

Sunday 2/2

10-12 Open Gym

Vote us Best Gym in East Dallas for 2025!

Monday 1/20

Fitness

A) E2M x 8 sets (4 each)

Odd: 

– 8-12/side SA DB bench press

Even: 

– 8 double KB pause front squats

– 8-12 tall kneeling banded lat pull-downs

B) E3M x 5-8 sets:

– 12/9 cal row

– 6 double DB hang power snatches 

– 9-12 air squats

Performance

A) E2M x 8 sets

Sets 1-4: 1 hang power snatch + 1 overhead squat + 1 (squat) snatch

Sets 5-8: 1 hang (squat) snatch + 1 (squat) snatch

B) E3M x 5-8 sets:

– 15/12 cal row

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

– 12-15 air squats

Tuesday 1/21

Fitness

E4M x 8-12 sets

Station 1: 

– 200m row

– 5 up/down DB devils cleans

– 10 DB or prisoner reverse lunges

– 25 single unders

Station 2:

– 200m run or 500/400m bike

– 15 RKB swings

– 5-10 strict pull-ups

– 25 single unders

Performance

E4M x 8-12 sets

Station 1: 

– 250/200m row

– 5 DB devils cleans (35/20s)

– 10 DB reverse lunges

– 25 double unders

Station 2:

– 200m run or 500/400m bike

– 15 RKB swings (53/35)

– 10 kipping pull-ups or 5-10 strict pull-ups

– 25 double unders

Wednesday 1/22

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

– 9 toes to bar

– 9-12 dips

– 12 wallballs 

Performance

B) E5M x 3-5 sets:

– 400m run

– 9 toes to bar

– 9-12 ring dips

– 15 wallballs (20/14)

RX+ complete with reps of 10-15-20

Thursday 1/23

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) EMOM x 10-20 sets:

– 3 DB hang squat cleans

– 2 burpees

– 4 box jstep-ups

Performance

A) E2M x 8 sets

Sets 1-2: 1 hang clean + 1 front squat + 1 clean

Sets 2-4: 1 hang clean + 1 clean

Sets 5-8: 1 clean

*Receive cleans in full squat if able.

B) EMOM x 10-20 sets:

– 1 squat clean @ 70-80% of A (tough)

– 2 burpees over the barbell

– 3 box jump overs (24/20”)

Friday 1/24

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. 

B) Strength Option

3-4 sets for quality:

– 20 alt. DB walking death march

– 10 tough ring rows

– 10-20 DB/EZ/BB skull crushers

– 1 lap heavy KB chaos suitcase carry

OR 

Conditioning Option

10 min AMRAP:

– 10 cal row or bike

– 8 SA KB front squats (4/side)

– 6 abmat sit-ups or toes to bar

R4M

10 min AMRAP:

– 10 cal row or bike

– 8 SA KB push press (4/side

– 6 ring row

Saturday 1/25

Fitness

TBA

Performance

TBA

Sunday 1/26

10-12 Open Gym

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

Monday 12/30

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

Tuesday 12/31

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

Wednesday 1/1

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
• R60S

*Score is total reps across all three rounds

*Partner 2-3 to a group

Thursday 1/2

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) For time:

– 600m run

– 20 SA DB hang power clean and push press (10/side)

– 20 strict pull-ups

– 20 SA DB hang power clean and push press (10/side)

– 600m run

Performance

A) E2M x 8 sets

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

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

B) For time:

– 600m run

– 15 clean and jerks (135/95, 115/75, 95/65)

– 30 pull-ups

– 15 clean and jerks

– 600m run

Friday 1/3

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

B) Strength Option

3-4 sets for quality:

– 1 lap reverse sled drags (heavy)

– 10-20 DB/EZ bar skull crushers

– 10 straight arm banded lat pull-down

– 10/s half kneeling 90 degree landmine twists

OR 

Conditioning Option 

E5M x 4 sets:

– 500/400m row/ski, 1000/800m bike or 400m run

– In remaining time complete

• Station 1: 45 air squats
• Station 2: 30 push-ups
• Station 3: 30 RKB swings
• Station 4: 15 burpees to target

*Scale reps back 10-15 if needed (Ex: 30-15-15-5)

Saturday 1/4

Fitness

TBA

Performance

TBA

Sunday 1/5

Gym Closed

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

Tuesday 12/24 – 6:30 am, 9 am, and 12 pm classes only

“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.

Wednesday 12/25 – Gym Closed

Merry Christmas!

Thursday 12/26

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

– 15 RKB swings 

– 12 push-ups

– 9 goblet squats

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

Friday 12/27

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.

Saturday 12/28

Fitness

TBA

Performance

TBA

Sunday 12/29

Gym Closed

Monday 12/16

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 run

– 12 plate ground to overhead

– 10 plate or prisoner lunges

– 8 hanging knee raises

Performance

A) E4M x 4 sets:

– 8 deadlifts @ RPE 6-7

B) E5M x 3-5 sets:

– 400m run

– 12 plate ground to overhead (45/35)

– 10 overhead plate lunges

– 8 toes to bar

Tuesday 12/17

Fitness & Performance

A) 30 min AMRAP:

– 250/200m row

– 12 DB hang power alean (6/side @ 50/35s)

– 12 box step-ups

– 250/200m row

– 12/9 push-ups

– 12 DB goblet squats

– 250/200m row

– 12 abmat sit-ups

– 12 ring rows

B) 3 sets for quality:

– 20-30 sec/side side planks

– 10 reverse snow angels

– 5 banded no moneys w/ 5 sec pause

Wednesday 12/18

Fitness

A) E4M x 4 sets:

– 8-12/side SA DB overhead press (standing)

– 8/side KB curtsy lunges (goblet hold)

– 8-12 bent over BB rows

B) E90S x 10-15 sets:

– 20 single unders

– 6 RKB swings

– 4 dips

– 2 burpee + box step-ups

Performance

A) E4M x 4 sets:

– 3.3.3 TNG power snatch clusters

B) E90S x 10-15 sets:

– 20 double unders

– 7 RKB swings (53/35)

– 5 ring dips

– 3 burpee + box jump overs

RX+ complete with reps of 9-6-3

Thursday 12/19

A) E3M x 6 sets:

– 5 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 run or 400m bike

– 12 wallballs

– 6-9 strict pull-ups

R60S

Performance

A) E3.5M x 6 sets:

– 4-5 front squats 

*5-10% heavier than your last set of 6s

B) 6 rounds for time:

– 200m run or 500/400m bike

– 15 wallballs (20/14)

– 12 kipping or 6-9 strict pull-ups

R60S

Friday 12/20

Fitness & Performance

A) E3.5M x 5 sets:

– 6 bench press @ RPE 8-9

– 9 DB lat pull-overs

– 3 ring YTWs

*Heavier than your last set of 8 bench press

B) Strength Option

3-4 sets for quality:

– 10/side b-stance DB/KB RDLs

– 10-20 ring tricep extensions

– 1 lap suitcase carry

– 20 alternating DB curls

OR 

Conditioning Option

20 min AMRAP:
– 15/12 cal row or bike

– 12 air squats

– 9 push-ups

– 6 lemon squeezes

Saturday 12/21

Fitness

TBA

Performance

TBA

Sunday 12/22

10-12pm Open gym

Sign up and come row with us or donate here.

Monday 12/2

A) E4M x 4 sets:

– 8 front squats 

– 16 alt. tall kneeling DB piston press

– 16 alt. KB gorilla rows

B) 12 min AMRAP:

– 1 DB thruster 

– 3 hanging knee raises

– 15 single unders

*Add one thruster every round

Performance

A) E4M x 4 sets:

– 8 front squats @ 8-9 RPE

*Up from last time’s 7-8 RPE

B) 12 min AMRAP:

– 1 BB thruster (95/65)

– 3 toes to bar

– 15 double unders

*Add one thruster every round

*Rx+ use 115/75

Fitness & Performance

C) 3 sets for quality:

– 20 sec/side Copenhagen plank

– 10/side DB external rotations @ 8-10% bench press 1RM

Tuesday 12/3

Fitness & Performance

A) E4M x 4 sets:

– 8 bench press @ RPE 7-8

– 8-12 banded straight arm lat pull-downs

– 8-12 bent over reverse flys w/ pause

B) “Helen”

3 rounds for time:

– 400m run

– 21 KB swings (53/35)

– 12 pull-ups

C) 3 sets for quality:

– 10 reverse snow angels

– 10/side banded hip flexors

Wednesday 12/4

Fitness

A) E2M x 8 sets

Odd:

– 8/side front foot elevated split squats (knee over toe focus)

Even:

– 16 alt DB incline presses

– 16 alt KB chest supported row

B) E2M x 8-12 sets

Odd sets: 12/9 cal row + 5 DB hang squat cleans

Even sets: 12/9 cal row + 9-12 push-ups

Performance

A) E2M x 8 sets

Sets 1-2: 2 x pause cleans (2 sec at knee)

Sets 3-4: 1 x pause clean

Sets 5-8: 1 clean

*Receive in full squat if able

B) E2M x 8-12 sets

Odd sets: 15/12 cal row + 5 TnG squat cleans

Even sets: 15/12 cal row + 12/9 push-ups

Thursday 12/5

Fitness 

E10M x 3-5 sets:

– 400m row

– 12 plate ground to overhead 

– 12 walking lunges w/ or w/o plate

– 400m run

– 12 ring rows

– 32 single unders

Performance

E10M x 3-5 sets:

– 500/400m row

– 12 plate ground to overhead (45/35)

– 12 overhead walking lunges w/ plate

– 400m run

– 12 ring rows 

– 32 double unders

Friday 12/6

Fitness

A) E4M x 4 sets:

– 8 deadlifts

– 8-12/side lean away DB delt raises

– 8/side banded pallof press

Performance

A) E4M x 4 sets:

– 8 deadlifts @ RPE 5-6

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 length bent over hand over hand sled pull

– 10 banded Spanish squats (add weight if able)

– 10-20 DB tricep rollback extensions

– 10 BB drag curls

OR

Conditioning Option

6 rounds for time:

– 250/200m row

– 10 dips

– 15 air squats

– 250/200m row

– 10 alt. DB hang power snatch

– 10 lemon squeezes

Saturday 12/7

Frost & Flow (8am-8pm)

Sunday 12/8

10-12pm Open gym