Monday 12/14

Fitness

A) E2M x 6 sets:

– 3 BB push press 

After sets 1, 3, 5…

– 8 3-point DB/KB bent over row L

After sets 2, 4, 6…

– 8 3-point DB/KB bent over row R

*Start PP at heaviest weight from 4’s on 12/4.

B) E3M x 4-6 sets:

– 15/12 cal row

– 6 DB hang power clean + push press

Performance

A) E2M x 6 sets:

– 3 BB push press 

*Start PP at heaviest weight from 4’s on 12/4.

B) E3M x 4-6 sets:

– 20/15 cal row

– 5 push jerk

*Push jerk should be at heaviest weight from part A and taken from the floor. 

Tuesday 12/15

Fitness

A) E4M x 4 sets:

– 8 BB or goblet box squats 

– 8-10 ring rows w/ pause

– 8-12 DB floor press w/ pause

B) EMOM x 10-20 sets:

– 3 OH weighted sit-ups

– 4 KB swings

– 5 wallballs

Performance

A) E4M x 4 sets:

– 8 back squat 65-70% 

*Same weight as last week.

B) EMOM x 10-20 sets:

– 3 toes to bar

– 4 KB swings (53/35)

– 5 wallballs (20/14)

*RX+ complete with 70/44 and/or 4-5-6 rep scheme.

Wednesday 12/16

Fitness

E2M x 3-4 times through (15-20 total stations)

Station 1:

– 200m run

– 8 double DB hang power cleans 

Station 2:

– 250/200m row

– 6 DB thrusters

Station 3:

– 200m run

– 8 strict pull-ups 

Station 4: 

– 250/200m row

– 6 up/down to box step-up

Station 5: 

– rest

Performance

E2M x 3-4 times through (15-20 total stations)

Station 1:

– 200m run

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

Station 2:

– 250/200m row

– 6 thrusters

Station 3:

– 200m run

– 8 chest to bar pull-ups 

Station 4: 

– 250/200m row

– 6 burpee to box jump + step down (20/16”)

Station 5: 

– rest

Thursday 12/17

Fitness

A) E4M x 4 sets:

– 8 bench press 

– 8-10/side bent over DB/KB row

– 8-10/side side plank w/ elbow taps

B) 10 rounds for time:

– 10 SA DB hang power clean (5/side)

– 10 push-ups

– 30 single unders

Performance

A) E4M x 4 sets:

– 8 bench press 65-70% 

– 8-10/side bent over DB/KB row

B) 10 rounds for time:

– 10 SA DB hang power clean (5/side @ 50/35)

– 10 push-ups

– 20 double unders

*RX+ sub 5 HSPU, strict or kipping. 

Friday 12/18

Fitness & Performance

A) E4M x 3 sets:

– 16 DB/KB Romanian deadlifts

– 8-12 dips (weighted, BW, band, box)

– 8-12 L-seated band row w/ pause

B) Strength Option

3 sets for quality:

– 20 alt. DB/KB walking lunges

– 10-15 BB anchored sissy squats

+

3 sets for quality:

– 10-15 DB/BB/EZ curls

– 10-15 DB rollback tricep extensions

OR

C) Conditioning Option

5-6 sets:

– 500m row or 1000m bike

– R90S

*Keep all sets within +/- 3 sec off first set and same as last week. 

Saturday 12/19

Fitness

TBA

Performance

TBA

Sunday 12/20

Open Gym 10-12pm

pic

Monday 12/7

Fitness

A) E4M x 3 sets:

– 8 BB or goblet box squats 

– 8 ring rows w/ pause

– 8-12 DB floor press w/ pause

*Come to a sitting position on box and pause without losing tension. 

B) 4-6 rounds for times

– 15/12 cal row

– 12 RKB swings (53/35)

– 9 up/down to box step up

R2M

Performance

A) E4M x 3 sets:

– 8 back squat 65-70% 

B) 4-6 rounds for times

– 20/15 cal row

– 15 RKB swings (53/35)

– 10 burpee to box jump + step down (20/16”)

R2M

RX+ use 70/44.

Tuesday 12/8

Fitness

A) E2M x 10 sets: 

– 3 deadlifts

After sets 1, 3, 5, 7, 9…

– 8 half kneeling banded lat pull-downs w/pause

After sets 2, 4, 6, 8, 10…

– 8 seated DB overhead presses

*DLs should be heavier than 11/30

B) 3 rounds for time:

– 400m run

– 20-16-12 SA DB snatch (50/35)

– 12 sit-ups

R60S

Performance

A) E2M x 10 sets: 

– 1 deadlift @ 85-90%

B) 3 rounds for time:

– 400m run

– 20-16-12 SA DB snatch (50/35)

– 12 toes to bar

R60S

Wednesday 12/9

Fitness

A) E4M x 3 sets:

– 8 bench press 

– 8-10/side bent over DB/KB row

– 8-10/side side plank w/ elbow taps

B) 12 min AMRAP

– 3 strict pull-up

– 6 push-up

– 9 RKB swing

– 20 single unders

Performance

A) E4M x 3 sets:

– 8 bench press 65-70% 

– 8-10/side bent over DB/KB row

B) 12 min AMRAP

– 3 strict pull-up

– 6 push-up

– 9 RKB swing (53/35)

– 20 double unders

*RX+ use 70/44 and perform 1 ring or bar muscle up instead of pull-ups. 

Thursday 12/10

Fitness

E3M x 3-4 times through (12-16 total stations)

Station 1:

– 300m run

– 6 double DB hang power clean + push press

Station 2:

– 300m row

– 9 double DB front squats

Station 3:

– 300m run

– 12 box/bench dips

Station 4: 

– 300m row

– 15 abmat sit-ups

*Scale runs and/or rows to 200m if needed

Performance

E3M x 3-4 times through (12-16 total stations)

Station 1:

– 300m run

– 6 power clean + push jerk (135/95, 115/75, 95/65)

Station 2:

– 350/300m row

– 9 front squats

Station 3:

– 300m run

– 12 ring dips

Station 4: 

– 350/300m row

– 15 lemon squeezes

Friday 12/11

Fitness

A) E2M x 4 sets each

Station 1:

• 10/side KB front foot elevated split squat

Station 2:

• 10 DB seated Arnold press
• 10 supinated inverted BB row

*Same or heavier weight than last week.

Performance

A) E2M x 8 sets:

Sets 1-4: 3 position clean (high, hang, 2” below knee)

Sets 4-8: 2 position clean (hang, 2” below knee)

*Receive cleans in a full squat if able

B) Strength Option

3-4 sets for quality:

– 8/side BB box step-ups (knee height)

– 8 1½ DB low incline press (bench on 20”)

+

3-4 sets for quality:

– 16 double KB Romanian deadlifts

– 8 low incline chest supported DB row

OR

C) Conditioning Option

5-6 sets:

– 500m row/ski

– R2M

*Keep all sets within +/- 3 sec off first set. 

*1000m for bike

Saturday 12/12

Fitness

TBA

Performance

TBA

Sunday 12/13

Open Gym 10-12pm

Monday 11/23

Fitness & Performance

A) E2M x 6 sets:

– 5 BB push press 

After sets 1, 3, 5…

– 16 alt. double KB gorilla rows

After sets 2, 4, 6…

– 16 supinated band pull-aparts

*Keep PP at heaviest weight from 6’s on 11/15.

 

Fitness

B) EMOM x 10-20 sets

– 2 DB Up/down devil press

– 4 reverse lunges (weighted if able)

– 4 hanging knee raises

 

Performance

B) EMOM x 10-20 sets

– 2 DB devil press (35/25s)

– 4 DB reverse lunges 

– 3 toes to bar

 

Tuesday 11/24

Fitness

E4M x 5 sets each (8 total):

Station 1:

– 400m run

– 10 KB goblet squats

Station 2:

-400m row

– 10 double DB hang power clean

Station 3:

– 400m run

– 10 strict pull-ups 

Station 4:

– 400m row

– 10 box step overs

Station 5:

– 400m run

– 10 burpees over the bar

Station 6: 

– rest

 

*Switch the rows and the runs the second time through. 

 

Performance

E4M x 5 sets each (10 total):

Station 1:

– 400m run

– 12 front squats (115/75)

Station 2:

– 500/400m row

– 10 hang power clean (115/75)

Station 3:

– 400m run

– 12 CTB pull-ups 

Station 4:

– 500/400m row

– 10 box jump overs (24/20”)

Station 5:

– 400m run

– 12 burpees over the bar

Station 6:

– rest

 

*Switch the rows and the runs the second time through. 

*RX+ sub 5 bMUs for pull-ups.

 

Wednesday 11/25 – no 6:30 or 7:30pm class

Fitness & Performance

A) E4M x 4 sets:

– 8/side rear foot elevated split squats

– 8-12 dips

– 8-12 inverted BB rows

*heavier/harder than last week

 

Fitness

B) 5 rounds for time:

– 200m row

– 10 sandbag/goblet squats

– 10 push-ups

– 30 single unders

R60S

 

Performance

B) 5 rounds for time:

– 250/200m row

– 10 sandbag/goblet squats (53/35ish)

– 10 push-ups

– 30 double unders

R60S

 

RX+ use 70/44 w/ deficit push-ups

 

Thursday 11/26 – gym closed

Happy Thanksgiving!

 

Friday 11/27 – 7:45 & 9am only

Fitness

At 0:00…

– 800m run (scale to 600m)

– 3 rounds:

• 12 double DB deadlifts 
• 9 double DB hang power cleans
• 6 double DB push press

+

At 12:00…

– 800m row

– 4 rounds:

• 12 wallballs
• 12 RKB swings

 

+

At 24:00

– Pick run or row

– 5 rounds:

• 4 pull-ups
• 8 push-ups
• 12 air squats

 

Performance

At 0:00…

– 800m run

– 3 rounds:

• 12 deadlifts (135/95, 115/75, 95/65)
• 9 hang power cleans
• 6 shoulder to overhead

+

At 12:00…

– 1000/800m row

– 4 rounds:

• 15 wallballs (20/14)
• 15 RKB swings (53/35)

 

+

At 24:00

– Pick run or row

– 5 rounds of “Cindy”

• 5 pull-ups
• 10 push-ups
• 15 air squats

 

Saturday 11/28

Fitness

TBA

Performance

TBA

 

Sunday 11/29

Open Gym 10-12pm

 

Monday 11/16

Fitness

A) E2.5M x 8 sets: 

– 5 deadlifts

After sets 1, 3, 5, 7:

– 8-12 DB lat pull-overs

After sets 2, 4, 6, 8:

– 8 L-seated DB press

*DLs should be heavier than 11/6

 

B) 3-4 rounds for times:

– 400m row

– 16 alt. reverse lunges (weighted if able)

– 10 hanging knee raise

R2M

*Goal is to keep times the same across sets. 

 

Performance

A) E2.5M x 8 sets: 

– 3 deadlifts @ 75-80%

 

B) 3-4 rounds for times:

– 500m row

– 20 alt. front rack KB reverse lunges

– 15 toes to bar

R2M

*Goal is to keep times the same across sets. 

 

Tuesday 11/17

Fitness & Performance

A) E3M x 5 sets:

– 4 bench press w/tempo 32X1 @ 65-70%

– 5-10 supinated ring rows

– 10-15 banded face pulls

*BP should be heavier than 11/9.

*Weight pull-ups if able.

 

Fitness

B) EMOM x 10-20 sets:

– 3 strict pull-ups

– 5 push-ups

– 7 RKB swings

 

Performance

B) EMOM x 10-20 sets:

– 3 CTB pull-ups

– 5 CTG push-ups

– 7 RKB swings (70/44)

 

RX+ perform 5-7-9 rep scheme. 

 

Wednesday 11/18

Fitness

A) E4M x 2 sets each (8 total):

Station 1:

– 400m run

– 20 medball squats

Station 2:

– 400m row

– 16 SA DB hang power snatch (4-4-4-4)

Station 3:

– 400m run

– 12 DB push press

Station 4:

– 400m row

– 8 up/downs

 

Performance

A) E4M x 2 sets each (8 total):

Station 1:

– 400m run

– 20 wallballs (20/14)

Station 2:

– 500/400m row

 

– 10 hang power snatch (95/65)

Station 3:

– 400m run

– 15 DB push press (35/25s)

Station 4:

– 500/400m row

– 10 burpees over the rower 

 

Fitness & Performance

B) 2-3 sets:

– 10 lemon squeezes

– 20 hollow rocks

– 30 flutter kicks

Rest as needed

 

Thursday 11/19

Fitness & Performance

A) E4M x 3 sets:

– 10/side rear foot elevated split squat

– 10-15 dips

– 10-15 inverted BB rows

 

Fitness

B) E3M x 4-7 sets:

– 10/8 cal row

– 10 SA DB hang clean (5/5)

– 10 goblet or air squat

 

Performance

B) E3M x 4-7 sets:

– 12/9 cal row

– 12 SA DB hang clean (6/6 @ 53/35)

– 12 goblet squat

 

RX+ complete reps of 14. 

 

Friday 11/20

Fitness

A) E2M x 4 sets each

Station 1:

• 10 BB RDLs 
• 10 DB incline press

Station 2:

• 10 tough KB goblet squats
• 10 ring rows

*Increase weights from last week. 

 

Performance

A) E2M x 8 sets:

– 1 power cleansadf

*Build to a heavier single than 11/11.

 

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 8/side DB Romanian deadlifts (Performance) / 10-15 medball hamstring curls (Fitness)

– 10-15 DB French press

– 8/side half kneeling banded chop (low to high)

– 10-15 curls (BB or DB)

 

C) Conditioning Option

– 10 minute time trial (AB, row, or ski)

*Pace appropriately and accumulate as much work as possible. 

 

Saturday 11/21

Fitness

TBA

Performance

TBA

 

Sunday 11/22

10-12pm Open Gym