Monday 2/8

Fitness

E3M x 6 sets:

– 12 alt DB bench press (6/side)

After sets 1,3,5…

– 12 alt KB gorilla row w/ pause (6/side)

After sets 2,4,6…

– 12 banded no moneys

B) AMRAP in 15 minutes:

– 8 double KB deadlifts 

– 12 push-ups (elevated if needed)

– 16 alternating box step ups

Performance

A) E3M x 6 sets:

– 2-3 bench press 85% 

After sets 1,3,5…

– 12 alt KB gorilla row w/ pause (6/side)

After sets 2,4,6…

– 12 banded no moneys

B) Open WOD 11.2

AMRAP in 15 minutes:

– 9 deadlifts (155/100)

– 12 push-ups

– 15 box jumps (24/20”)

Tuesday 2/9

Fitness

E3M x 3 sets:

– 12-16 strict overhead BB/DB press (from floor)

– 12-16 double DB Romanian deadlifts

– 24 plate/medball Russian twists

B) E5M x 3-4 sets:

– 400m run (scale to 300m)

– 12 hang DB snatch (3/3/3/3)

– 12 up/downs

Performance

A) E2.5M x 4 sets

– 2.2.2 TnG power snatch clusters

*Rest 10 sec between doubles

B) E5M x 3-4 sets:

– 400m run

– 10 power snatches (75/55)

– 15 bar facing burpees

Wednesday 2/10

Fitness

E8M x 4-5 sets:

– 200m run

– 12 DB/KB reverse lunge

– 12 hanging knee raises or sit-ups

– 12 cal row

– 12 DB/KB push press

– 12 RKB swings 

– 20 single unders

Performance

E8M x 4-5 sets:

– 200m run

– 16 DB/KB reverse lunge (35/25)

– 12 toes to bar

– 16/12 cal row

– 12 DB/KB push press

– 16 RKB swings (53/35)

– 20 double unders

Thursday 2/11

Fitness

A) E2M x 4 sets each

Station 1:

• 8/side DB/KB split squats

Station 2:

• 8 DB incline press
• 8 bent over reverse fly 

*All reps should be performed with a 3 second eccentric tempo.

B) EMOM x 10-20 sets:

– 3 Up/down DB devil press 

– 3-4 strict pull-ups

– 3-5 wallballs 

Performance

A) E2M x 8 sets:

– 1 clean + 1 jerk

*Build to about 90+%

B) EMOM x 10-20 sets:

– 3 DB devil press (35/25s)

– 4 pull-ups

– 5 wallballs (20/14)

Friday 2/12

Fitness & Performance

A) E3M x 5 sets:

– 2 deadlifts @ 3011 tempo + 4 regular deadlifts @ 65-70%

– 8-12 tough push-ups (weighted and/or deficit, BW, elevated)

Fitness & Performance

Strength Option

B) 3 sets for quality:

– 20 DB walking lunges

– 1 lap heavy reverse sled drag

– 10/arm bent over DB row

– 20 tricep band push-downs

OR

Conditioning Option

B) Death by cal row or bike

– start at 6/4 calories and add 1 calorie every minute until failure

Saturday 2/13

Fitness

TBA

Performance

TBA

Sunday 2/14

Open Gym 10-12pm

Monday 2/1

Fitness

A) E3M x 3 sets:

– 8-10 incline DB press

– 8-10 double DB Romanian deadlifts

– 16-20 plate/medball Russian twists

B) E90S x 10-15 sets:

– 15 single unders

– 5 wallballs 

– 3 pull-ups

– 2 up/downs

Performance

A) E3M x 3 sets

– 3.3.3 TnG power snatch clusters

*Rest 10 sec between triples. 

B) E90S x 10-15 sets:

– 12 double unders

– 6 wallballs (20/14)

– 4 pull-ups

– 2 burpee to target

RX+ 16 double unders, 8 wallballs, 6 pull-ups, 4 burpees to target

Tuesday 2/2

Fitness

A) E2M x 4 sets each

Station 1:

• 8 double KB front squats

Station 2:

• 8 DB bench press
• 8 hinged banded lat pull-downs

*All reps should be performed with a 3 second eccentric tempo.

B) 7 min AMRAP:

– 2 SA DB clean and push press (1/arm)

– 2 hanging knee raise 

– 4 SA DB clean and push press

– 4 hanging knee raise

– etc.., adding 2 reps every round to both movements.

Performance

A) E2M x 8 sets:

Sets 1-4: 2 cleans + 1 jerk

Sets 5-8: 1 clean + 1 jerk

*Build to about 90%

B) CrossFit Open Workout 13.4

7 min AMRAP:

– 3 clean and jerk (135/95, 115/75, 95/65)

– 3 toes to bar

– 6 clean and jerk

– 6 toes to bar

– etc.., adding 3 reps every round to both movements.

Fitness & Performance

C) 3 sets:

– 16 alternating single arm/leg V-ups

– 8/side glute bridge w/ 8 count hold on last rep

Wednesday 2/3

Fitness & Performance

A) E3M x 5 sets:

– 3 deadlifts @ 3011 tempo + 3 regular deadlifts @ 60-65%

– 8-12 dips (weighted, BW, banded, or box)

Fitness

B) E3M x 4-7 sets:

– 200m run

– 15 RKB swings

– 12 DB push press

– 9 air squats

Performance

B) E3M x 4-7 sets:

– 200m run

– 15 RKB swings (53/35)

– 12 push press (95/65, 75/55)

– 9 air squats

Thursday 2/4

Fitness

E8M x 4-5 sets:

– 200m row

– 12 push-ups

– 12 alt. DB snatches

– 200m run

– 12 box jump overs

– 12 goblet hold reverse lunges

– 20 single unders

Performance

E8M x 4-5 sets:

– 250/00m row

– 16/12 push-ups

– 12 alt. DB snatches (50/35)

– 200m run

– 12 box jump overs (24/20”)

– 16 goblet hold reverse lunge

– 20 double unders

Friday 2/5

Fitness

A) E2.5M x 6 sets:

– 3 BB or goblet box squats @ 31X1 tempo

After odd sets:

– 6/side bent over KB row @ 31X1 tempo

After even sets:

– 12 alt. seated DB piston presses

Performance

A) E2.5M x 6 sets:

– 2 back squats 85-90%

Fitness & Performance

Strength Option

B) 3 sets for quality:

– 8-12 BB good mornings

– 8-12 supine medball hamstring curls

– 8/side SL double KB Romanian deadlifts

– 8-12 ring bicep curls

OR

Conditioning Option

B) 8-10 sets:

– 250m row or 500m bike

– R60S

Saturday 2/6

Fitness

TBA

Performance

TBA

Sunday 2/7

Open Gym 10-12pm

Monday 1/25

Fitness

A) E2M x 4 sets each

Station 1:

• 8 double KB front squats

Station 2:

• 8 L-seated DB press
• 8 hinged banded lat pull-downs

*All reps should be performed with a 3 second eccentric tempo.

Performance

A) E2M x 8 sets:

Sets 1-4: 2 cleans + 1 jerk

Sets 5-8: 1 clean + 1 jerk

*Build to about 85%

Fitness & Performance

B) CrossFit Open Workout 20.1

10 rounds for time:

– 8 ground to overhead (95/65, 65/45)

– 10 bar facing burpees

*15 min time cap.

Tuesday 1/26

Fitness & Performance

A) E3M x 5 sets:

– 5 deadlifts @ 3011 tempo @ 60%

– 5-15 dips (weighted, BW, banded, or box)

Fitness

B) E3M x 4-7 sets:

– 200m row

– 12 RKB swings

– 6 hanging knee raises

– 12 air squats

Performance

B) E3M x 4-7 sets:

– 250/200m row

– 12 RKB swings (70/44)

– 6 toes to bar

– 12 air squats

Wednesday 1/27

Fitness

E8M x 4-5 sets:

– 400m run (scale to 300m)

– 16 SA DB hang power clean (4-4-4-4)

– 12 goblet hold reverse lunges 

– 16/12 push-ups

– 30 single unders

Performance

E8M x 4-5 sets:

– 400m run (scale to 300m)

– 16 SA DB hang power clean (4-4-4-4 @ 50/35)

– 12 goblet hold reverse lunges 

– 16/12 push-ups

– 30 double unders

*Switch the order of every set

Thursday 1/28

Fitness

A) E3M x 6 sets:

– 3 BB or goblet box squats @ 31X1 tempo

– 8 L-seated band rows w/ pause

– 12 alt. top down DB floor press

B) 3 rounds for time:

– 21 cal row

– 15 DB thrusters

– 9 pull-ups 

Performance

A) E3M x 6 sets:

– 3 back squats 80-85%

*heavier than last week

B) 3 rounds for time:

– 21 cal row

– 15 thrusters (95/65)

– 9 pull-ups

*RX+: 115/75 w/ CTB pull-ups.

Fitness & Performance

C) 3 sets:

– 6-8 BB ab roll-outs or dragon flags

– 8-10 DB delt triad (lateral, front, overhead press)

Friday 1/29

Fitness

A) E3M x 5 sets:

– 4 bench press @ 32X1 tempo

– 8-12 alt KB gorilla row w/ pause

– 4-8 knee raises (weighted if able)

Performance

A) E3M x 5 sets:

– 3-4 bench press 80-85% 

– 8-12 alt KB gorilla row w/ pause

Fitness & Performance

Strength Option

B) 3 sets for quality:

– 8-12 seated single DB French press

– Max effort close grip push-up @ 1010 tempo

– 8/side SL double KB Romanian deadlifts

– 8-12 ring bicep curls

OR

Conditioning Option

B) 8-10 sets:

– 250m row or 500m bike

– R60S

Saturday 1/30 

Fitness

TBA

Performance

TBA

Sunday 1/31

Open Gym 10-12pm

Monday 1/18

Fitness

A) EMOM x 5 sets each

Minute 1: 5 BB push press

Minute 2: 5 DB batwing rows w/ 5 sec pause

Minute 3: 5/side glute bridge w/ pause

B) EMOM x 4-6 sets

Minute 1: 12/9 cal row

Minute 2: 12 DB push press

Minute 3: 12 KB double KB deadlifts

Performance

A) EMOM x 5 sets:

– 1 split jerk 60-80%

+

E2MOM x 5 sets:

– 1 split jerk @ 80+%

*Build to a heavy single for the day. 

B) EMOM x 4-7 sets

Minute 1: 12/9 cal row

Minute 2: 12 push press (95/65, 75/55, 65/45)

Minute 3: 12 double KB deadlifts (53/35)

RX+ use 15/12 cal row, 115/75# BB, 70/44 KBs

Tuesday 1/19

Fitness

A) E3M x 6 sets:

– 4 BB or goblet box squats w/ pause

– 8 L-seated band rows w/ pause

– 12 alt. top down DB floor press

*Box squats should be heavier than last week.

B) 10 min AMRAP

– 32 single unders

– 8 alt. DB snatch + reverse lunge

– 8 hanging knee raise 

*1 rep = 1 snatch + lunge w/ same leg

Performance

A) E3M x 6 sets:

– 4 back squats 80-85%

B) 10 min AMRAP

– 32 double unders

– 8 alt. DB snatch + OH reverse lunge (35/25)

– 8 toes to bar

*1 rep = 1 snatch + lunge w/ same leg

RX+ use 50/35. Scale with lunge from front rack position.

Wednesday 1/20

Fitness

E8M x 4 sets:

– 400m row

– 10 double DB hang power cleans

– 10 wallballs 

– 10 strict pull-ups

– 30 single unders

Performance

E8M x 4 sets:

– 500/400m row

– 10 hang power cleans (95/65)

– 15 wallballs (20/14)

– 10 pull-ups

– 30 double unders

*Switch the order of every set

*RX+ use 115/75

Thursday 1/21

Fitness

A) E3M x 5 sets:

– 4 bench press @ 32X1 tempo

– 8/side bent over DB/KB row 

– 4-8 weighted knee raises

B) For time:

– 800m run

– 60 RKB swings (53/35)

– 40 push-ups

– 20 box jump overs (24/20”)

– 40 goblet squats

– 60 sit-ups

– 800m run

Performance

A) E3M x 5 sets:

– 4 bench press 80-85% 

– 8-10/side bent over DB/KB row

B) For time:

– 800m run

– 60 RKB swings (53/35)

– 40 push-ups

– 20 box jump overs (24/20”)

– 40 goblet squats

– 60 sit-ups

– 800m run

Friday 1/22

Fitness & Performance

A) E4M x 5 sets:

– 8 Romanian deadlifts @ 62.5-67.5%

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

– 8/side single arm lean away DB lateral raise

Strength Option

B) 3 sets for quality:

– 12-16 alternating KB walking lunges

– 1 lap heavy sled drag

– 8-12 DB hex press

– 8-12 tough ring rows

Conditioning Option

B) 8-10 sets:

– 250m row or 500m bike

– R90S

*Perform more sets than last week at the same pace. 

Saturday 1/23

Fitness

TBA

Performance

TBA

Sunday 1/24

Open Gym 10-12pm

Monday 1/4

A) E4M x 4 sets:

– 6 bench press 

– 8-10/side bent over DB/KB row

– 20 sec/side side plank

B) 3 rounds for time:

– 400m run

– 30-20-10 SA DB hang cleans (in sets of 5/hand)

– 30-20-10 push-ups

Performance

A) E4M x 4 sets:

– 6 bench press 70-75% 

– 8-10/side bent over DB/KB row

B) 3 rounds for time:

– 400m run

– 30-20-10 SA DB hang cleans (50/35 in sets of 5/hand)

– 30-20-10 chest to ground push-ups

Tuesday 1/5

Fitness

A) E4M x 3 sets:

– 12 Romanian deadlifts (BB or double DB/KB)

– 8-12 supinated pull-ups (weighted, BW, or banded)

– 8-12 seated DB lateral raise

B) 9 minute AMRAP:

– 8 double KB/DB deadlifts

– 9 perfect push-ups

– 10 prisoner reverse lunges

Performance

A) E4M x 3 sets:

– 12 Romanian deadlifts @ 55-60%

– 8-12 supinated pull-ups (weighted, BW, or banded)

– 8-12 seated DB lateral raise

B) 9 minute AMRAP:

– 9 double KBdeadlifts (53/35)

– 9 double DB push press (35/25s)

– 9 box jumps w/ step down (20/16”)

RX+ perform 6 HSPUs, 24/20” box jumps

Fitness & Performance

C) 3 sets:

– 10 candlesticks

– 10 banded glute bridge w/ 10 second hold on final rep

– 20 band pull-aparts

Wednesday 1/6

Fitness

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

Station 1:

– 200m run

– 8 alternating DB snatch

Station 2:

– 250/200m row

– 8 DB thrusters

Station 3:

– 200m run

– 8 hanging knee raises 

Station 4: 

– 250/200m row

– 8 up/downs

Station 5: 

– rest

Performance

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

Station 1:

– 200m run

– 8 hang power snatch (96/65, 75/55, 65/45)

Station 2:

– 250/200m row

– 8 thrusters

Station 3:

– 200m run

– 8 toes to bar 

Station 4: 

– 250/200m row

– 8 burpee over the barbell

Station 5: 

– rest

Thursday 1/7

Fitness

A) E2M x 4 sets each

Station 1:

• 12-16 DB/KB front rack reverse lunges

Station 2:

• 10-12 tough push-ups (weighted, BW, or elevated)
• 10-12 DB lat pull-over

B) E3M x 4-7 sets

– 12/9 or 10/7 cal row

– 10 wallballs 

– 8 double DB hang power cleans

Performance

A) E2M x 8 sets:

Sets 1-4: 2 cleans

Sets 6-8: 1 clean

*Receive cleans in a full squat if able

B) E3M x 4-7 sets

– 12/9 cal row

– 12 wallballs (20/14) 

– 6 TnG power cleans

Pick a weight on power cleans that is challenging yet can be kept unbroken.

*RX+ perform 15/12 cal rows

Friday 1/8

Fitness

A) E2M x 8 sets (4 each)

Odd sets: 

– 8-12 seated BB overhead press

Even sets:

– 16 alternating KB gorilla rows

Performance

A) E2M x 8 sets

Sets 1-4: 2 split jerks

Sets 5-8: 1 split jerk

*Build to a heavy but crisp single

Fitness & Performance

Strength Option

B) 3 sets for quality:

– 12 alternating side lateral goblet squats (6/side)

– 1 lap lateral sled drag

– 12 DB hex press

– 6 ring YTWs

Conditioning Option

B) 5-6 sets:

– 500m row or 1000m bike

– R90S

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

Saturday 1/9

Fitness

TBA

Performance

TBA

Sunday 1/10

Open Gym 10-12pm

Monday 12/28 – no 7:30pm

Fitness & Performance

A) E3.5M x 4 sets:

– 12-16 DB/KB Romanian deadlifts

– 8-12 dips (weighted, BW, band, box)

– 8-12 L-seated band row w/ pause

*Heavier than 12/18

B) 5 rounds for time:

– 200m run

– 15 RKB swings (53/35)

– 12/9 push-ups

R60S

*RX+ use 70/44 w/ deficit push-ups or 6-9 HSPUs.

Tuesday 12/29

Fitness

A) E2M x 4 sets each

Station 1:

• 6-8/side DB box step-ups

Station 2:

• 10-12 DB French press
• 10-12 tall kneeling banded lat pull-downs

*Same or heavier weight than last week.

B) EMOM x 10-20 sets

– 3 strict pull-ups

– 4 DB hang squat clean 

– 5 push-ups

*Elevate push-ups if needed to keep unbroken. 

Performance

A) E2M x 8 sets:

Sets 1-4: 2 position clean (hang, floor)

Sets 6-8: 1 clean (floor)

*Receive cleans in a full squat if able

B) EMOM x 10-20 sets

– 3 strict pull-ups

– 3-4 DB hang squat clean (35/25s)

– 3-5 burpees

*RX+ use 50/35s.

Wednesday 12/30 – no 7:30pm

Fitness

A) E2M x 8 sets (4 each)

Odd sets: 16 alternating top down DB incline press

Even sets: 8 bent over BB rows w/ pause

B) E3MOM x 4-7 sets:

– 250/200m row

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

– 6 up/down to box step up

Performance

A) E2M x 8 sets

Sets 1-4: 1 pause split jerk + 2 split jerks

Sets 5-8: 2 split jerks

B) E3MOM x 4-7 sets:

– 250/200m row

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

– 6 burpee box jump overs 

*RX+ use 135/95 or 155/105.

Thursday 12/31 – 5:30/6:30am/12/4:30pm (no 5:30/6:30/7:30pm)

Fitness

A) E4M x 4 sets:

– 6 BB or goblet box squats 

– 7/side single arm ring rows

– 8/side single arm DB floor press w/ pause

*Box squats should be heavier than last week.

B) E4M x 4-5 sets:

– 15/12 cal row

– 12 wallballs (20/14)

– 9 hanging knee raises or lemon squeezes

Performance

A) E3.5M x 4 sets:

– 6 back squats 72.5-77.5%

B) E4M x 4-5 sets:

– 20/15 cal row

– 15 wallballs (20/14)

– 10 toes to bar

Friday 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

Saturday 1/2

Fitness

TBA

Performance

TBA

Sunday 1/3

Open Gym 10-12pm