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Monday 2/17

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 @ 60-65% 1RM deadlift (heavier than last week)

*Last day for these movements

Fitness

B) E3M x 4-8 sets:

– 12/9 cal row

– 12 RKB swings (53/35)

– 12 prisoner reverse lunges

– 6 hanging knee raises

Performance

B) E3M x 4-8 sets:

– 15/12 cal row

– 6 touch and go power cleans (115/75, 95/65, 75/55)

– 12 prisoner reverse lunges

– 6-9 toes to bar

RX+ use 135/95 and/or 3 bMUs

Tuesday 2/18

Fitness & Performance

3-4 sets total (6-8 sets each)

Station 1

4 min clock:

– 500/400m row

– in remaining time AMRAP…

• 6 box step-ups (20/16”)
• 6 DB hang power snatch (50/35)
• 6 lemon squeezes

R2M

Station 1

4 min clock:

– 400m run or 1000/800m bike

– in remaining time AMRAP…

• 6 kipping or 3 strict pull-ups
• 6 goblet squats
• 6 push-ups

R2M

Wednesday 2/19

Fitness

A) E3M x 5 sets:

– 5 BB bench press

– 3 negative pull-up

*Sub BB bench with DBs at 53X1 tempo

B) E90S x 10-15 sets:

– 20 single unders

– 3 up/down DB devil cleans

– 5 DB push press

– 7 air squats

Performance

A) E3M x 5 sets:

– 5 bench press @ 2 RIR

– 3-5 strict pull-ups (weighted if able)

*Should be around 70-80% and heavier than last week

B) E90S x 10-15 sets:

– 20 double unders

– 3 DB devil cleans (35/20s)

– 5 DB push press

– 7 air squats

Thursday 2/20

Fitness

A) E3M x 5 sets:

– 5 back squats 

– 8-12 dips

– 6/side SA ring rows

B) CrossFit Open Workout 19.1 (Scaled)

 15 min AMRAP:

– 19 wallballs (14/10 to 10/9’)

– 19 cal row

Performance

A) E3M x 5 sets:

– 5 back squats @ 1-2 RIR

*Should be around 75-80+%. Heavier than last week.

B) CrossFit Open Workout 19.1 (RX)

 15 min AMRAP:

– 19 wallballs (20/14 to 10/9’)

– 19 cal row

Friday 2/21

Fitness

A) E2M x 6 sets:

– 5-5-5-3-3-3 push press

After odd sets –

– 10 bird dog rows R

After even sets:

– 10 bird dog rows L

*Build to a heavier set of 5

Performance

A) E2M x 6 sets:

– 5-5-5-3-3-3 push press

*Build to a heavier set of 5

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 10-20 banded overhead tricep extensions

– 1 lap heavy sled drag or push (forward facing)

– 20-30 sec Copenhagen plank

– 10 ring bicep curls

OR

Conditioning Option

8 sets:

– 500m row/ski or 1000m bike

R75S

*Goal is to keep pace/500m within +/- 5 sec throughout

*Goal is to keep same paces as last week with reduced rest

Saturday 2/22

Fitness

TBA

Performance

TBA

Sunday 2/23

10-12pm Open Gym

Monday 2/10

Fitness

A) E3M x 5 sets:

– 5 BB bench press

– 3 negative pull-up

*Sub BB bench with DBs at 53X1 tempo

B) E3M x 4-8 sets:

– 200m row

– 6 alternating DB snatch

– 6-9 hanging knee raise

– 9 push-ups

Performance

A) E3M x 5 sets:

– 5 bench press @ 2-3 RIR

– 3-5 strict pull-ups (weighted if able)

*Should be around 70-80%. 

B) E3M x 4-8 sets:

– 250/200m row

– 6 alternating DB snatch (50/35)

– 6-9 toes to bar

– 9-12 push-ups

Tuesday 2/11

Fitness

A) E3M x 5 sets:

– 5 back squats 

– 8-12 dips

– 6/side SA ring rows

B) E60S x 10-20 sets:

– 7 RKB swings 

– 5 wallballs 

– 3 burpees or up/downs

*RX+ use 70/44 KB

Performance

A) E3M x 5 sets:

– 5 back squats @ 2 RIR

*Should be around 75-80%. Heavier than last week.

B) E60S x 10-20 sets:

– 7 RKB swings (53/35)

– 5 wallballs (20/14)

– 3 burpees to target

*RX+ use 70/44 KB

Wednesday 2/12

Fitness

E5M x 6-10 sets:

Station 1: 

– 200m row

– 12 DB/KB thrusters

– 200m run or 500/400m bike

– 12 pull-ups

Station 2:

– 200m row

– 12 lemon squeezes

– 200m run or 500/400m bike

– 24 or 36 single unders

Performance

E5M x 6-10 sets:

Station 1: 

– 250/200m row

– 12 DB/KB thrusters (35/25s)

– 200m run or 500/400m bike

– 12 pull-ups

Station 2:

– 250/200m row

– 12 lemon squeezes

– 200m run or 500/400m bike

– 36 double unders

Thursday 2/13

Fitness

A) E2M x 6 sets:

– 5 push press

After odd sets –

– 10 bird dog rows R

After even sets:

– 10 bird dog rows L

*Build to a heavier set of 5

B) E5M x 3-5 sets:

– 400m run

– 12 DB SA hang power cleans (6/side)

– 12 box step-ups

Performance

A) E2M x 6 sets:

– 5 push press

*Build to a heavier set of 5

B) E5M x 3-5 sets:

– 400m run

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

– 12 box jump overs (24/20”)

Friday 2/14

Fitness

A) E2M x 8 sets:

Odd sets – 

– 8-12 incline DB presses

– 8-12 incline DB rows

Even sets- 

– 16 single KB front rack reverse lunges

*Switch arms at 8 reps

Performance

A) E2M x 

Sets 1-4: 1 hang clean pull + 1 hang power clean + 1 power clean

Sets 5-8: 1 hang power clean + 1 power clean

Fitness & Performance

B) Strength Option:

3-4 sets for quality:

– 1 length hand over hand vertical sled pull

– 8-12 BB good mornings

– 12-16 ring tricep extensions

– 12/side SA KB suitcase high steps

OR

Conditioning Option

8 sets:

– 500m row/ski or 1000m bike

R90S

*Goal is to keep pace/500m within +/- 5 sec throughout

Saturday 2/15

Fitness

TBA

Performance

TBA

Sunday 2/16

10-12pm Open Gym

Be on the lookout for an email with details about how to sign up for the 2025 CrossFit Open as well as how to order your Open t-shirts!

Monday 2/3

Fitness

A) E3M x 5 sets:

– 5 back squats 

– 8-12 dips

– 6/side SA ring rows

B) “Running Fran”

3 rounds for time:
– 400m run

– 15-12-9 

• DB thrusters
• strict pull-ups

Performance

A) E3M x 5 sets:

– 5 back squats @ 2-3 RIR

*Should be around 70-80%

B) “Running Fran”

3 rounds for time:
– 400m run

– 21-15-9 

• thrusters (95/65)
• pull-ups

Tuesday 2/4

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) E60S x 10-20 seconds:

– 4 SA DB power clean + push push press (2/side)

– 3 hanging knee raises

– 2 or 4 box step-ups

Performance

B) E60S x 10-20 seconds:

– 3 power clean + push jerk

– 3 toes to bar

– 3 box jump overs (24/20”)

*Partner with equipment to save space.

Wednesday 2/5

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 4-8 sets:

– 12/9 cal row

– 3 up/down DB devil cleans

– 9-12 wallballs 

Performance

A) E2M x 8 sets

Sets 1-4: 1 hang (squat) snatch 

Sets 5-8: 1 (squat) snatch

B) E3M x 4-8 sets:

– 15/12 cal row

– 3 DB devil cleans (35/25s)

– 12 wallballs (20/14)

RX+ perform 15/12-5-15 rep scheme

Thursday 2/6

Fitness

E5M x 6-10 sets:

Station 1: 

– 200m row

– 20 air squats

– 200m row

– 15 push-ups

Station 2:

– 200m run or 500/400m bike

– 20 RKB swings

– 200m run or 500/400m bike

– 30 single unders

Performance

E5M x 6-10 sets:

Station 1: 

– 250/200m row

– 20 air squats

– 250/200m row

– 20/15 push-ups

Station 2:

– 200m run or 500/400m bike

– 20 RKB swings (53/35)

– 200m run or 500/400m bike

– 40 double unders

Friday 2/7

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 @ 55-65% 1RM deadlift (heavier than last week)

B) Strength Option

3-4 sets for quality:
– 8/side front foot elevated split squats

– 12-16 DB tricep rollback extensions

– 8-12 BB drag curls

– 8/side banded chops

OR

Conditioning Option

10 rounds for time:

– 10 cal row

– 10 RKB swings

– 8 push-ups

– 6 alternating goblet hold/prisoner reverse lunges

Saturday 2/8

Fitness

TBA

Performance

TBA

Sunday 2/9

10-12 Open Gym

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