Monday 12/27

Fitness

A) E3M x 6 sets:

– 10-8-6-10-8-6 deadlifts

*The second wave should be heavier than the first.

After odd sets: 8-12 strict supinated pull-ups

After even sets: 8-12 DB bench press

B) 5 rounds for time:

– 200m run

– 10-8-6-4-2 

• DB up/down devil press
• DB or unweighted box step overs (20/16”)

Performance

A) E3M x 6 sets:

– 10-8-6-10-8-6 deadlifts

*The second wave should be heavier than the first.

B) 5 rounds for time:

– 200m run

– 10-8-6-4-2 

• DB devil press (35/25s)
• DB box step overs (20/16”)

*RX+ use 50/35s

Tuesday 12/28 – no 7:30pm

Fitness

A) E2.5M x 6 sets:

– 5 BB/dKB front squats w/ 32X1 tempo

After odd sets: 8-12 seated DB press 

After even sets: 8/side bird dog KB/DB row

B) 10 min AMRAP:

– 20 single unders or lateral hops (sub 5 cal row)

– 2 goblet/prisoner reverse lunges 

– 6 push-ups (elevated if needed)

Performance

A) E2.5M x 6 sets

– 1 front squat w/ 32X1 tempo @ 70-80% + 2 regular front squats

B) 10 min AMRAP:

– 20 double unders

– 2 front rack reverse lunges (95/65, 75/55, 65/45)

– 6 hand release push-ups

*Add 2 reps to the lunges each round. Pick a weight that you could do 20 UB with.

*RX+ perform 3 HSPUs.

Wednesday 12/29 – no 7:30pm

Fitness

2 sets total:

5 min

– 400m run

– AMRAP in remaining time…

• 4 box step ups
• 8 KB swings 

R2.5M

5 min

– 400m row

– AMRAP in remaining time…

• 4 hanging knee raises
• 8 wallballs

R2.5M

5 min

– 400m run or 400m row or 800m AB or 325m ski

– AMRAP in remaining time…

• 4 dips
• 8 DB SA hang power cleans (2/2/2/2)

R2.5M

Performance

2 sets total:

5 min

– 400m run

– AMRAP in remaining time…

• 4 box jump overs (24/20”)
• 8 KB swings (53/35)

R2.5M

5 min

– 500/400m row

– AMRAP in remaining time…

• 4 toes to bar 
• 8 wallballs (20/14)

R2.5M

5 min

– 400m run or 500/400m row or 1000/800m AB or 400/325m ski

– AMRAP in remaining time…

• 4 dips
• 8 DB SA hang power cleans (2/2/2/2 @ 50/35)

R2.5M

Thursday 12/30 – no 7:30pm

Fitness & Performance

A) E2.5M x 6 sets:

– 3 bench press @ 32X1 tempo @ 70-75%

After odd sets:

– 8-12 tall kneeling banded lat pull-downs (black/green)

After even sets:

– 8-12 band pull aparts (red/orange)

Fitness

B) E2MOM x 8, 10 or 12 sets (alternating)

Station 1:

– 12/9 or 10/8 cal row

– 8 push-ups

Station 2: 

– 12/9 or 10/8 cal row

– 8 alt. DB snatch (50/35)

Performance

B) E2MOM x 8, 10 or 12 sets (alternating)

Station 1:

– 12/9 cal row

– 10 push-ups

Station 2: 

– 12/9 cal row

– 10 alt. DB snatch (50/35)

RX+ complete 15/12 cal row

Friday 12/31 – no 5:30/6:30/7:30pm

Fitness

A) E2M x 6 sets

Odd:

– 4-8 BB strict overhead presses

– 12-16 L-seated banded row (green)

Even:

– 12-16 DB goblet hold weighted step-ups

– 8 bent over reverse fly w/ pause

Performance

A) E2M x 6 sets:

– 1.1 power clean + push jerk clusters

R10S between singles

*Should be heavier than last week

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 8-16 incline DB press @ 2RIR

– 12-16 alt. lateral lunges 

– 8-16 bent over BB rows

– 12-16 hanging knee raises (DB weighted if possible)

OR

Conditioning Option

Time trial (pick one)

– 2K row

– 5K bike

Saturday 1/1 – 9am only

Fitness & Performance

“Fight Gone Bad”

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

Sunday 1/2

Open Gym 10-12pm

Monday 11/29

Fitness & Performance

A) E3M x 4 sets:

– 8-12 BB Romanian deadlifts @ 50-65%

– 8-12 DB floor press w/ pause

– 8-12/side bent over KB row

B) 3 rounds for time:

– 600-400-200m run

– 30-20-10 alt DB hang power clean (50/35 switch every 5 reps)

– 30-20-10 push-ups

*Fitness scale with 400-300-200m runs and/or elevated push-ups

C) 2-3 sets:
– 10 hollow rocks

– 20 sec/side side plank

– 30 mountain climbers

Rest as needed

Tuesday 11/30

Fitness

A) E3M x 5 sets:

– 5 BB/dKB front squats w/ 32X1 tempo

– 8-12 DB tall kneeling press 

– 8-12 ring rows

Performance

A) E3M x 5 sets

– 5 front squats w/ 32X1 tempo @50-60%

Fitness & Performance

B) E3M x 4-7 sets:

– 12/9 cal row

– 9 DB/KB thrusters (35/25s)

– 6 pull-ups

RX+ complete 15/12 cal row and/or with CTB pull-ups.

Wednesday 12/1

Fitness

2 sets total:

8 min AMRAP

– 250/200m row

– 10 RKB swings

– 6 up/downs

+

R4M

+

8 min AMRAP

– 200m run

– 10 air squats 

– 6 hanging knee raises

+

R4M

Performance

2 sets total:

8 min AMRAP

– 250/200m row

– 6 hang power cleans (115/75, 95/65)

– 6 burpees over barbell

+

R4M

+

8 min AMRAP

– 200m run

– 12 air squats 

– 6 toes to bar

+

R4M

Thursday 12/2

Fitness

A) E2M x 8 sets (4 each, alternating)

Station 1:

– 12-16 alternating DB incline press

– 12-16 banded good mornings

Station 2:

– 12-16 alternating KB gorilla rows

– 12-16 seated leg lift overs

B) 10 min AMRAP

– 2 alternating DB snatches

– 4 DB box step-overs

– 18 single unders

*Add 2 reps to DB snatches every round

Performance

A) E2M x 8 sets

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

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

Sets 5-8: 1 position snatch (2” below knee) 

*Receive in a squat if able

B) 10 min AMRAP:

– 1 squat snatch (95/65)

– 3 box jump overs (24/20”)

– 18 double unders

*Add 1 rep to snatch every round

*RX+ use 115/75

Friday 12/3

Fitness

A) E2.5M x 6 sets

– 3-6 bench press

After odd sets: 

– 8 DB lat pull-over

After even sets:

– 8/side DB external rotations

Performance

A) E2.5M x 6 sets

– bench press

*Set 1: 5 @ 70%.

*Set 2: 3 @ 80% 

*Sets 3-6: 1-3  @ 82.5%-92.5%

After odd sets: 

– 8 DB lat pull-over

After even sets:

– 8/side DB external rotations

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 8-12/side split squat (harder: RFE, easier: regular split squat)

– 12-16 overhead double banded tricep extension (red/red, red/green, green/green)

– 8-12 DB weighted hanging knee raises

– 12-16 BB drag curls

OR 

Conditioning Option

5 sets:

– 500m row / 1000m bike / 400m ski

R2M

*Goal is to stay +/- 5 seconds from initial set at 80-90% pacing.

Saturday 12/4

Fitness

TBA

Performance

TBA

Sunday 12/5

10-12pm Open Gym

Pre-order for hoodies ends this Friday, 11/26. Get yours here! (available in red, nave, and gray)

Monday 11/22

Fitness

A) E2M x 8 sets (4 each)

Odd: 8-12 /side half kneeling landmine presses

Even: 8-12 DB Romanian deadlifts + 8-12 tall kneeling band pull-downs

B) 5 rounds for time:

– 250/200m row

– 8 shoulder to overhead (115/75, 95/65, 75/55)

– 30 double unders

Performance

A) E2M x 8 sets

Sets 1-2: 3 split jerks

Sets 3-4: 2 split jerks

Sets 4-8: 1 split jerk

*If you feel good, go for today’s heavy 1RM.

B) 5 rounds for time:

– 250/200m row

– 8 shoulder to overhead (115/75, 95/65, 75/55)

– 30 double unders

RX+ use 135/95

Tuesday 11/23

Fitness

A) E2M x 8 sets (4 each)

Odd sets:

– 16 alternating front rack BB/KBs reverse lunges

– 8 L-seated band row (green)

Even sets:

– 8-12 dips (rings/box/bench)

– 8/side wide stance banded twists

B) 3 rounds for time:

– 400m run

– 24-20-16 KB swings

– 12-10-8 box jump overs

Performance

A) E2M x 8 sets

Sets 1-4: 2 cleans

Sets 5-8: 1 clean

B) 3 rounds for time:

– 400m run

– 30-24-18 KB swings (53/35)

– 15-12-9 box jump overs (24/20”)

RX+ use 70/44.

Wednesday 11/24 – no 6:30 or 7:30pm classes

Fitness

A) E2.5M x 6 sets

– 3-6 bench press

After odd sets: 

– 8 double KB bent over row

After even sets:

– 8 tall kneeling banded lat pull-down

B) EMOM x 10-20 sets:

– 3 hanging knee raises

– 4 push-ups

– 5 wallballs

*Scale up to reps of 5-5-5 or try Performance.

Performance

A) E2.5M x 6 sets

– 3-6 bench press

*Set 1: 5 @ 65%.

*Set 2: 3 @ 75% 

*Sets 3-6: 1-3  @ 80%-90%

After odd sets: 

– 8 double KB bent over row

After even sets:

– 8 tall kneeling banded lat pull-down

B) EMOM x 10-20 sets:

– 3 toes to bar

– 5 push-ups

– 7 wallballs (20/14)

Thursday 11/25 – gym closed

Happy Thanksgiving!

Friday 11/26 – 7:45 & 9am classes only

Fitness

“Little Badger”

3 rounds for time:

– 25 double DB hang squat cleans

– 20 strict pull-ups (in UB sets of 5)

– 600m run

Performance

“Badger”

3 rounds for time:

– 30 squat cleans (95/65)

– 30 pull-ups

– 800m run

Saturday 11/27

Fitness

TBA

Performance

TBA

Sunday 11/28

10-12pm Open Gym

Monday 11/15

Fitness

A) E2M x 8 sets (4 each)

Odd sets:

– 16 alternating front rack BB/KBs reverse lunges

– 8 L-seated band row (green)

Even sets:

– 8-12 dips (rings/box/bench)

– 8/side wide stance banded twists

B) 10 rounds for time:

– 5 KB swings

– 4 box step overs 

– 3 wallballs (20/14)

Performance

A) E2M x 8 sets

Sets 1-4: 1 low hang clean + 1 clean

Sets 5-8: 1 clean

B) 10 rounds for time:

– 1 power clean (185/125, 155/105, 135/95, 115/75)

– 3 box jump overs (24/20”)

– 5 wallballs (20/14)

RX+ use 225/155.

Tuesday 11/16

Fitness

A) E2.5M x 6 sets

– 3-6 bench press

After odd sets: 

– 8/side half kneeling banded lat-pulldown

After even sets:

– 8 bent over reverse flys

B) 3 rounds for time:

– 400m run

– 24-16-8 DB snatch (50/35)

– 16-12-8 push-ups

Performance

A) E2.5M x 6 sets

– 3-6 bench press

*Set 1 @ 65%.

*Set 2 @ 75% 

*Sets 3-6 @ 80%-85%

After odd sets: 

– 8/side half kneeling banded lat-pulldown

After even sets:

– 8 bent over reverse flys

B) 3 rounds for time:

– 400m run

– 30-20-10 DB snatch (50/35)

– 20/16-15/12-10/8 push-ups

Wednesday 11/17

Fitness

10 min AMRAP

– 200m row

– 8 double KB deadlifts

– 6 hanging knee raises

+

R5M

+

10 min AMRAP

– 200m run

– 10 goblet hold/prisoner reverse lunges

– 7 bench/box/ring dips

+

R5M

+

10 min AMRAP

– 40 double unders

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

– 8 up/downs

Performance

10 min AMRAP

– 250/200m row

– 10 double KB deadlifts (53/35)

– 6 toes to bar

+

R5M

+

10 min AMRAP

– 200m run

– 10 goblet hold reverse lunges

– 7 ring dips

+

R5M

+

10 min AMRAP

– 40 double unders

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

– 8 up/downs

Thursday 11/18

Fitness & Performance

A) E3M x 4 set:

– 8-12 BB Romanian deadlifts @ 50-60%

– 8-12 DB seated overhead press

– 8-12/side bent over KB row

Fitness

B) For time:

– 1000m row

– 60 RKB swings (53/35)

– 30 burpees over the rower

Performance

B) For time:

– 1000m row

– 60 RKB swings (53/35)

– 30 burpees over the rower

RX+ use 70/44

Fitness & Performance

C) 2-3 sets:
– 10 hollow rocks

– 20 sec/side side plank

– 30 mountain climbers

Rest as needed

Friday 11/19

Fitness

A) E2M x 10 sets

– 3 box squats w/ pause

After odd sets: 

– 8-10 DB floor press

After even sets: 

– 8-10 ring row

Performance

A) E2M x 10 sets:

– back squat

*Set 1: 5 @ 60%.

*Set 2: 4 @ 70% 

*Sets 3: 3 @ 75%

*Sets 4 @: 2 @ 80%

*Sets 5-10: 1-2 @ 85-90%

Fitness & Performance

B) Strength Option

3-4 sets:

– 16-20 alt. DB weighted lunges

– 10-20 DB tricep rollback extensions

– 10-20 BB drag curls

– 10 banded 90/90s w/ PVC

OR 

Conditioning Option

10-15 rounds:

– 30 sec at 90% row, bike, or ski

– 30 sec rest (easy spin on bike)

*Pick another modality than last week, do more sets, and/or increase intensity.

Saturday 11/20

Fitness

TBA

Performance

TBA

Sunday 11/21

10-12pm Open Gym

Monday 11/8

Fitness

A) E3M x 6 sets:

– 6 bench press

– 10/side half kneeling banded lat-pulldown

– 10 bent over reverse fly

B) 10 min AMRAP:

– 1 box step-over

– 1 push-up

– 1 hanging knee raise

*Add a rep to each movement every round

Performance

A) E3M x 6 sets:

– 3-6 bench press

*Set 1 @ 60%.

*Set 2 @ 70% 

*Sets 3-6 @ 75%-80%

After each set: 

– 8/side half kneeling banded lat-pulldown

– 8 bent over reverse flys

B) 10 min AMRAP:

– 1 box jump-over (24/20”)

– 1 push-up

– 1 toes to bar

*Add a rep to each movement every round

Tuesday 11/9

Fitness

E5M x 4 sets (2 each, alternating)

Station 1:

– 400m run

– 8 DB hang power cleans 

– 12 DB/bodyweight reverse lunges

Station 2:

– 400m row

– 8 DB push press

– 24 single unders

+

R5M

+ 

2 rounds for time:

– 400m run

– 8 DB hang power cleans 

– 12 DB/bodyweight reverse lunges

– 400m row

– 8 DB push press

– 24 single unders

Performance

E5M x 4 sets (2 each, alternating)

Station 1:

– 400m run

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

– 12 DB reverse lunges (35/25, 25/15, 15/10)

Station 2:

– 500/400m row

– 12 DB push press

– 32 double unders

+

R5M

+ 

2 rounds for time:

– 400m run

– 8 hang power cleans

– 12 DB reverse lunges

– 500/400m row

– 12 DB push press

– 32 double unders

Wednesday 11/10

Fitness

A) E2M x 10 sets:

– 3 deadlifts

After Odd sets…

– 8-10 L-seated DB press

After even sets…

– 8-10 alt DB renegade rows

B) 5 rounds for time:

– 12/9 cal row

– 10 RKB swings

– 8 abmat sit-ups

– 6 up/downs

R60S

Performance

A) E2M x 10 sets:

– 3 deadlifts

*Set 1 @ 60%.

*Set 2 @ 70% 

*Sets 3 @ 75%

*Sets 4 @ 80%

*Sets 5-10 @ 80-85%

B) 5 rounds for time:

– 15/12 cal row

– 12 RKB swings

– 9 lemon squeezes

– 6 burpees over the rower

R60S

Thursday 11/11

Fitness

A) E2M x 10 sets – back squat

– 3 box squats w/ pause

After odd sets: 

– 8-10 DB floor press

After even sets: 

– 8-10 double DB/KB bent over row

B) 3 rounds for time:

– 400m run

– 21-15-9 wallballs (20/14)

– 15-12-9 pull-ups

Performance

A) E2M x 10 sets:

– 3 back squats

*Set 1 @ 60%.

*Set 2 @ 70% 

*Sets 3 @ 75%

*Sets 4 @ 80%

*Sets 5-10 @ 80-85%

B) 3 rounds for time:

– 400m run

– 30-24-18 wallballs (20/14)

– 15-12-9 pull-ups

Friday 11/12

Fitness

A) E2M x 8 sets (4 each)

Odd: 8-12 /side half kneeling landmine presses

Even: 8-12 DB Romanian deadlifts + 8-12 tall kneeling band pull-downs

Performance

A) E2M x 8 sets

Sets 1-3: 2 split jerks

Sets 4-8: 1 split jerk

*Go by feel and technique. Slightly heavier than last week

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 10-15 DB incline bench press

– 10-15 bent over BB row

– 10/side lean away band delt raise

– 1 lap slide drag OR 1 length sled push

OR

Conditioning Option

10-15 rounds:

– 30 sec at 90% row, bike, or ski

– 30 sec rest (easy spin on bike)

Saturday 11/13

Fitness

TBA

Performance

TBA

Sunday 11/14

10-12pm Open Gym