Monday 2/3

Fitness

A) E4M x 3 sets:

– 10-15 heel elevated goblet squats (tough)

– 3 RIR ring rows @ 1010 tempo 

– 10-15 lateral DB raises

 

B) E5M x 3-4 sets:

– 400m run

– 15 sit-ups

– 12 lunges (weighted if able

– 9 NPU burpees

 

Performance

A) E4M x 3 sets:

– 3 RIR front squats @ 60% (1 sec pause at top)

– 3 RIR horizontal ring rows @ 1010 tempo 

– 10-15 lateral DB raises

 

B) E5M x 3-4 sets:

– 400m run

– 12 toes to bar

– 9 front squats (115/75, 95/65, 75/55)

– 6 burpees over the barbell

 

Tuesday 2/4

Fitness

A) E4M x 3 sets:

– 10-15 DB bench press

– 10-15 banded lat pull-down

– 10-15 banded face pulls

 

B) 10 rounds for time

– 40 single unders

– 5 pull-ups

– 7 push-ups

– 9 RKB swings

 

*Sub 20 lateral hops and elevate push-ups if needed .

 

Performance

A) E4M x 3 sets:

– 3 RIR bench press @ 60%

– 10-15 banded lat pull-down

– 10-15 banded face pulls

 

B) 10 rounds for time

– 20 double unders

– 5 pull-ups

– 7 push-ups

– 9 RKB swings (70/44)

 

Wednesday 2/5

Fitness

A) E2MOM x 8 sets (4 each)

1: 8/side DB/KB front foot elevated split squats 

2: 8 seated BB overhead presses + 

 

B) 5 sets for max reps with a 2 min running clock:

– 24/18 cal row

– max effort DB devil press in remaining time

R2M between sets

 

*Scale row to 20/15 if needed. 

 

Performance

A) E2MOM x 4 sets:

– 1 pause clean + 1 clean + 1 jerk

*work from 60-80%

+

E2MOM x 4 sets:

– 1 clean + 1 jerk @ 85, 87.5, 90, 90+%

 

B) 5 sets for max reps with a 2 min running clock:

– 28/21 cal row

– max effort DB devil press (35/25s) in remaining time

R2M between sets

 

Thursday 2/6

Fitness & Performance

10 min AMRAP @ 70-80% pace

– 250/200m row

– 10 sandbag weighted box step-ups

– 10/7 push-ups

R5M

10 min AMRAP @ 70-80% pace

– 200m run

– 5/side KB clean & jerk 

– 5 burpee to strict pull-ups

R5M

10 min AMRAP @ 70-80% pace

– 50 double unders

– 35 air squats

– 20 sit-ups

 

*Each should be performed at a conversational pace. 

 

Friday 2/7

Fitness & Performance

A) E4M x 4 sets

– 10-15 DB incline press

– 10-15 BB bent over row

– 10/15 KB Romanian deadlifts

 

B) 3 sets for quality:

– 30 sec heavy sandbag march

– 1 length/side lateral sled drag 

– 1 length/side walking KB side bend

 

C) 2 sets “Arm Farm”

– Rest as needed between sets

 

Saturday 2/8

Fitness

TBA

Performance

TBA

 

Sunday 2/9

8AM Endurance

10-12pm Open Gym

Monday 1/27

Fitness

A) E2.5M x 6 sets (3 each)

1: 20 alternating double KB front rack reverse lunges

2: 10 L-seated band row + 10 lemon squeezes + 20 second/side side plank

 

B) Three sets for max reps of:

– 60 seconds of wallballs

– 60 seconds of RKB swings 

– 60 seconds of box step overs

– 60 seconds of L-seated DB press

– 60 seconds of rowing for calories

Rest 3 minutes

 

Performance

A) E2.5M x 6 sets – back squat
Set 1: 5 @ 60

Set 2: 3 @ 70

Set 3: 1 @ 80

Set 4: 1 @ 90

Set 5 1 @ 97%

Sets 6: 1 @ 101+%

*make attempt towards end of 2.5 minute interval

 

B) Three sets for max reps of:

– 60 seconds of wallballs

– 60 seconds of RKB swings (53/35)

– 60 seconds of DB box step overs (50/35 lbs to 20/16″ box)

– 60 seconds of strict handstand push-ups (sub L-seated DB press)

– 60 seconds of rowing for calories

Rest 3 minutes

 

Tuesday 1/28

Fitness

A) EMOM x 10 sets (5 sets each)

1: 8-12 BB sumo deadlift highpulls 

2: 8-12 medball hamstring curls

 

B) For time:

– 100 single unders

– 20 SA DB hang clean + jerk (10/arm)

– 20 sit-ups

– 80 single unders

– 16 SA DB hang clean + jerk

– 16 sit-ups

– 60 single unders

– 12 SA DB hang clean + jerk 

– 12 sit-ups

– 40 single unders

– 8 SA DB hang clean + jerk 

– 8 sit-ups

– 20 single unders

– 4 SA DB hang clean + jerk 

– 4 sit-ups

 

Performance 

A) EMOM x 5 sets:

– 1 pause clean + 1 clean

*work from 60-80%

+

EMOM x 5 sets:

– 1 clean @ 85, 87.5, 90, 90+, 90+%

 

B) For time:

– 50 double unders

– 10 power cleans (95/65)

– 10 shoulder to overhead

– 40 double unders

– 8 power cleans 

– 8 shoulder to overhead

– 30 double unders

– 8 power cleans 

– 8 shoulder to overhead

– 20 double unders

– 6 power cleans 

– 6 shoulder to overhead

– 10 double unders

– 4 power cleans 

– 4 shoulder to overhead

 

RX+ ascending weights (95/65, 115/75, 135/95, 155/105, 185/125)

 

Fitness & Performance

C) 3 sets for time:

– 20 reverse snow angels

– 10/side banded clam shells

 

Wednesday 1/29

Fitness

A) E2.5M x 6 sets (3 sets each)

1: 10-15 DB bench press + 10 inverted rows

2: 20 slide mountain climbers + 20 band pull-aparts (10 prone, 10 supine)

 

B) 3 rounds:

– 9 push-ups

– 9 air squats

– 9 hanging knee raises

+

400m run

+

3 rounds:

– 7 push-ups

– 7 air squats

– 7 hanging knee raises

+

400m run

+

3 rounds:

– 5 push-ups

– 5 air squats

– 5 hanging knee raises

 

Performance 

A) E2.5M x 6 sets – bench press
Set 1: 5 @ 60

Set 2: 3 @ 70

Set 3: 1 @ 80

Set 4: 1 @ 90

Set 5 1 @ 97%

Sets 6: 1 @ 101+%

*make attempt towards end of 2.5 minute interval

 

B) 3 rounds:

– 9 push-ups

– 9 box jumps + step down

– 9 toes to bar

+

400m run

+

3 rounds:

– 7 push-ups

– 7 box jumps + step down

– 7 toes to bar 

+

400m run

+

3 rounds:

– 5 push-ups

– 5 box jumps + step down

– 5 toes to bar 

+ 

400m run

 

Thursday 1/30

Fitness

A) EMOM x 10 sets

Station 1: 12 alternating DB piston presses (6/side)

Station 2: 8 DB lat pull-overs

 

B) 5 min AMRAP:

– 5 strict pull-ups

– 10/7 cal row

R60S

5 min AMRAP:

– 5 DB devil presses 

– 10/7 cal row

R60S

5 min AMRAP:

– 5 burpees over the rower

– 10/7 cal row

 

Performance – split jerk

A) EMOM x 10 sets

– 1 split jerk @ 55-95%

 

B) 5 min AMRAP:

– 6 CTB pull-ups

– 12/9 cal row

R2M

5 min AMRAP:

– 6 DB devil presses (35/25s)

– 12/9 cal row

R2M

5 min AMRAP:

– 6 burpees over the rower

– 12/9 cal row

 

Friday 1/31

Fitness

A) EMOM x 10 sets (5 each)

1: 8 snatch grip Romanian deadlifts

2: 8 ring or box dips

 

Performance 

A) EMOM x 5 sets:

– 1 pause snatch + 1 snatch

*work from 55-75%

+

EMOM x 5 sets:

– 1 snatch @ 80, 85, 87.5, 90, 90+%

 

Fitness & Performance

B) 3 sets for quality:

– 1 length seated bent over hand over hand sled pull

– 10/side DB/KB rear foot elevated split squats

– 6-8 strict toes to bar

– 10 reps DB delt triad (front raise, lateral raise, strict press)

 

Saturday 2/1

Fitness

TBA

 

Performance

TBA

 

Sunday 2/2

8AM Endurance

10-12pm Open Gym

Monday 1/20

Fitness

A) E2MOM x 8 sets (4 sets each)

1: 10 BB Romanian deadlifts

2: 10 DB upright row

 

B) 4 min running clock:

– row 400m

– in remaining time AMRAP:

• 10 wallballs
• 5 hanging knee raises, lemon squeezes, or sit-ups

R2M, repeat for a total of 4 sets

 

Performance

A) E2MOM x 4 sets:

– 1 clean pull + 1 clean 2” below knee

*work from 60-75%

+

E2MOM x 4 sets:

– 1 clean @ 80, 85, 90, 90+%

 

B) 4 min running clock:

– row 500/400m

– in remaining time AMRAP:

• 10 wallballs (20/14 to 10/9’)
• 5 toes to bar

R2M, repeat for a total of 4 sets

 

Tuesday 1/21

Fitness

A) EMOM x 10 sets

Station 1: 5 BB push presses

Station 2: 7 banded lat pull-downs

 

B) 10 min AMRAP:

– 6 strict pull-ups

– 6/side DB hang clean and jerks (50/35)

– 12 goblet hold reverse lunges

– 36 single unders

 

Performance

A) EMOM x 5 sets:

– 1 pause split jerk @ 55-75%

+ 

EMOM x 5 sets:

– 1 split jerk @ 80-90%

 

B) 10 min AMRAP:

– 6 pull-ups

– 6/side DB hang clean and jerks (50/35)

– 12 goblet hold reverse lunges

– 24 double unders

 

Wednesday 1/22

Fitness

A) E2.5M x 5 sets

– 5 deadlifts (moderately heavy)

– 20 Russian twist (use bumper plate or medball)

 

B) E3M x 4-6 sets:

– 200m run

– 12 RKB swings 

– 9 deficit push-ups

– 6 box jumps w/ step down

 

Performance

A) E2.5M x 5 sets – deadlift max
Set 1: 5 @ 60

Set 2: 3 @ 70

Set 3: 2 @ 80

Set 4: 1 @ 90

Set 5 1 @ 97%

Sets 6: 1 @ 101+% 

 

B) E3M x 4-6 sets:

– 200m run

– 12 RKB swings (70/53)

– 9 deficit push-ups

– 6 box jumps w/ step down (24/20”) 

 

*For push-ups, prop yourself up on two bumper plates and touch chest to floor. 

*Keep pace high and times consistent.

 

Thursday 1/23

Fitness

A) EMOM x 10 sets (5 each)

1: 10 DB incline presses

2: 8 BB/sandbag good mornings (moderate weight, perfect movement)

 

B) For time:

– 800m row

– 30 alternating DB snatches 

– 30 goblet squats

– 800m row

 

*Scale run to 600 if needed 

 

Performance

A) EMOM x 10 sets

Sets 1-5: 3 stop snatch

Sets 6-10: snatch

*Build over the course of 10 sets to a heavy single.

 

B) For time:

– 1000/800m row 

– 30 power snatches (135/95, 115/75, 95/65, 75/66)

– 1000/800m row 

 

Friday 1/24

Fitness

A) E3M x 5 sets:

– 6 double KB front squats

– 8 chest supported incline DB/KB row / pause (bench on 16” box) 

– 10 banded tricep push downs 

 

Performance

A) E3M x 5 sets:

– 1 front squat @ 32X1 tempo + 2 regular front squats

– 8 chest supported incline DB/KB row w/ pause (bench on 16” box) 

– 10 banded tricep push downs w/ pause

 

Fitness & Performance

B) 3 sets for quality:

– 10 BB Romanian deadlifts @ 60% 1RM deadlift

– 10 DB lat pull-overs

– 1 lap/arm waiters carry 

– 20 hollow rocks

 

Saturday 1/25

Fitness

TBA

 

Performance

TBA

 

Sunday 1/26

8AM Endurance

10-12pm Open Gym

Monday 1/13

Fitness

A) EMOM x 10 sets

Station 1: 5 BB push presses

Station 2: 5/side single arm ring row + reach

 

B) For time:

– 200 single unders

– 50 DB push press

– 40 hanging knee raise

– 30 push-ups (elevate if needed)

– 200 single unders

 

C) 3 sets for quality:

– 6/side TGUP sit-ups

– 12 bent over reverse flys

 

Performance

A) EMOM x 5 sets:

– 1 pause split jerk @ 50-70%

+ 

EMOM x 5 sets:

– 1 split jerk @ 75-85%

 

B) For time:

– 100 double unders

– 50 shoulder to overhead (95/65)

– 40 toes to bar

– 30 push-ups

– 100 double unders

 

C) 3 sets for quality:

– 6/side TGUP sit-ups

– 12 bent over reverse flys

 

Tuesday 1/14

Fitness

A) E3M x 5 sets:
– 5 deadlifts (moderately heavy)

– 7 ring/bench dips

– 9 L-seated band rows

 

B) E3MOM x 4-6 sets:

– 200m run

– 5 strict pull-ups

– 10 double KB deadlifts

– 15 air squats

 

Performance

A) E3M x 4 sets – deadlift
Set 1: 1 @ 94-98%

Sets 2-4: 2 @ 88% 

 

B) E3MOM x 4-6 sets:

– 200m run

– 5 strict pull-ups (add weight if too easy)

– 10 deadlifts @ 50% of A, Set 1

– 15 air squats

 

Wednesday 1/15

Fitness

A) EMOM x 10 sets (5 each)

1: 12 alternating seated DB piston presses

2: 12 alternating KB/DB goblet hold reverse lunges (tough)

 

B) E5M x 3-4 sets:

– 250/200m row

– 12 alternating DB snatches

– 250/200m row

– 12 wall balls 

 

Performance

A) EMOM x 10 sets

Sets 1-3: high hang snatch

Sets 4-6: hang snatch

Sets 7-10: snatch

*Build over the course of 10 sets to a heavy single.

 

B) E5M x 3-4 sets:

– 250/200m row

– 10 power snatches (95/65, 75/55, 65/45)

– 250/200m row

– 10 overhead squats

 

Thursday 1/16

Fitness

A) E3MOM x 5 sets

– 6-3-6-3-6 bench press

– 6/side bent over DB row

*6s are lighter than 3s. All 6s should be same weight as with all 3s. Make it tough.

 

B) For time:

– 800m run

– 24 push-ups

– 24 box step-ups

– 600m run

– 18 push-ups

– 18 box step-ups

– 400m run

– 12 push-ups

– 12 box step-ups

 

*Scale run to 600-400-200m if needed.

 

Performance

A) E3M x 4 sets – bench press 

Set 1: 1 @ 98%

Sets 2-4: 2 @ 88% 

*After each set perform 6/side bent over DB rows

*If you’re not feeling it today then stick to Fitness.

 

B) For time:

– 800m run

– 24/18 ring dips

– 24 box jumps + step down (24/20”)

– 600m run

– 18/14 ring dips

– 18 box jumps + step down (24/20”)

– 400m run

– 12/9 ring dips

– 12 box jumps + step down (24/20”)

 

Friday 1/17

Fitness

A) E3M x 5 sets

– 6 Zercher squats

– 8 DB Romanian deadlifts

– 10 supinated band pull-aparts

 

Performance

1. A) E3M x 4 sets – back squat 

Set 1: 1 @ 98%

Sets 2-4: 2 @ 88% 

*If you’re not feeling it today then stick to Fitness.

 

Fitness & Performance

B) 5 sets for quality:

– heavy sled drag down and back 

– hill sprint (warm into them over first couple of sets)

 

C) 3 sets for quality:

– 12/side tricep kick backs

– 24 alternating DB curls (no swing)

 

Saturday 1/18

Fitness

TBA

 

Performance

TBA

 

Sunday 1/19

8AM Endurance

10-12pm Open Gym

 

Monday 1/6

Fitness 

A) E3M x 4 sets – deadlift
– 6 banded deadlifts @ 3011 tempo (moderate to heavy)

– 8 seated Arnold presses

– 10 L-seated band rows

 

B)

For time:

– 80 single unders

– 20 burpees

– 80 single unders

– 25 wallballs

– 80 single unders

– 30 double KB deadlifts 

– 80 single unders

– 25 wallballs

– 80 single unders 

– 20 burpees

 

Performance

A) E3M x 4 sets – deadlift
Set 1: 1 @ 92-96%

Sets 2-4: 3 @ 86% 

 

B) For time:

– 60 double unders

– 30 burpees

– 60 double unders

– 30 wallballs (20/14)

– 60 double unders

– 30 deadlifts @ 50% of part A, set 1.

– 60 double unders

– 30 wallballs

– 60 double unders 

– 30 burpees

 

Tuesday 1/7

Fitness

A) E90S x 4 sets each

Station 1: 12 DB incline bench press

Station 2: 12 BB glute bridge w/ pause at top

 

B) E5M x 4 sets:

– 400m run (scale to 300m if needed)

– 6 double DB hang power snatch

– 8 DB front rack reverse lunges

– 10 hanging knee raises/lemon squeezes

 

Performance

A) E90S x 8 sets:

– 1 halting snatch deadlift @ knee + 1 snatch

*Build from 65-90%.

 

B) E5M x 4 sets:

– 400m run

– 6 hang power snatch (95/65)

– 8 overhead squats

– 10 toes to bar

 

Wednesday 1/8 

Fitness

A) E3MOM x 5 sets

– 8-4-8-4-8 back squats 

– 12 alternating banded psoas marches

*8s are lighter than 4s. All 8s should be same weight as with all 4s. Make it tough. 

 

B) E3MOM x 5 sets:

– 15/12 cal row

– 10 DB thrusters

 

Performance

A) E3M x 4 sets – back squat
Set 1: 1 @ 94-98%

Sets 2-4: 3 @ 88%

*Start on the second set of the Fitness clock.

 

B) E3MOM x 5 sets:

– 20/15 cal row

– 5 thrusters

*Build each set on thrusters to a heavy UB set of 5.

 

Thursday 1/9

Fitness

A) For max reps:

– 60 seconds of strict pull-ups

– R60S

– 60 seconds of BB push press (empty barbell)

– R60S

– 60 seconds of rowing for calories

– R60S

– 60 seconds of SA alternating DB snatches

– R60S

– 60 seconds of burpee to box step-up (knee height)

– R60S

– 60 seconds of plank (maintain hollow position)

– Rest 4 minutes then…

 

B) EMOM x 4 sets:

1: strict pull-ups

2: BB push press (empty barbell)

3: rowing for calories

4: SA alternating DB snatches

5: burpee to box step-up

6: 40 seconds of plank

*Perform all sets to 60-70% of reps achieved in part A.

 

Performance – 

A) For max reps:

– 60 seconds of strict pull-ups or bar muscle-ups

– R60S

– 60 seconds of strict handstand push-ups or BB push press (75/55)

– R60S

– 60 seconds of rowing for calories

– R60S

– 60 seconds of SA alternating DB snatches (50/35)

– R60S

– 60 seconds of burpee + box jump overs (20/16”)

– R60S

– 60 seconds of plank (maintain hollow position)

– Rest 4 minutes then…

 

B) EMOM x 4 sets:

1: strict pull-ups or bar muscle-ups

2: strict handstand push-ups or BB push press

3: rowing for calories

4: SA alternating DB snatches

5: burpee + box jump overs

6: 40 seconds of plank

*Perform all sets to 60-70% of reps achieved in part A.

 

Friday 1/10

Fitness

A) E3MOM x 5 sets

– 8-4-8-4-8 bench press

– 8 supinated bent over BB rows

*8s are lighter than 4s. All 8s should be same weight as with all 4s. Make it tough.

 

Performance

A) E3M x 4 sets – bench press
Set 1: 1 @ 94-98%

Sets 2-4: 3 @ 88%

*After every set perform 8 supinated bent over BB rows

 

Fitness & Performance

B) 3 sets for quality:

– 1 length seated overhead hand over hand sled pull

– 12/side DB/KB rear foot elevated split squats

– 10-15 BB/DB skull crushers

– 10-15 BB/DB curls

 

Saturday 1/11

Fitness

TBA

 

Performance

TBA

 

Sunday 1/12

8am Endurance 

TBA

 

10-12pm Open Gym

Monday 12/30 – no 7:30pm

Fitness

A) E3MOM x 4 sets

– 10-8-6-4 back squats 

– 12 alternating banded psoas marches

 

B) 12 min AMRAP:

– 3 strict

– 6 push-ups

– 9 medall squats

 

Performance

A) E3M x 4 sets – back squat
Set 1: 1 @ 92-96%

Sets 2-4: 3 @ 86%

 

B) 12 min AMRAP:

– 3 weighted pull-ups 35/25 (sub w/ unweighted pull-ups)

– 6 push-ups on DBs

– 9 goblet squats

 

Tuesday 12/31 – 4:30pm is last class of the day

Fitness

A) EMOM x 10 min (5 sets each)

Station 1: 8 snatch grip hover Romanian deadlifts

Station 2: 8 DB bench press

 

B) E3M x 4-7 sets:

– 12/9 or 10/7 cal row

– 8 hanging knee raise

– 4 DB devil presses 

 

Performance

A) EMOM x 10 sets

– 1 pause snatch

*Go by feel. Build to a heavy but sharp single.

 

B) E3M x 4-7 sets:

– 12/9 cal row

– 8 toes to bar

– 4 DB devil presses (35/25s)

 

RX+ row 15/12 calories and use 50/35s.

 

Wednesday 1/1 – 9am only

Fitness

For time in teams of three:

– 1200/900m row (in 200/150m splits)

– 90 DB snatches

– 1200m run (in 200m splits)

– 90 strict pull-ups/ring rows

– 1200/900m row (in 200/150m splits)

– 90 wallballs 

– 1200m run (in 200m splits)

– 90 burpees

 

Performance

For time in teams of three:

– 1500/1200m row (in 250/200m splits)

– 120 DB snatches (50/35)

– 1600m run with medball(in 200m splits)

– 120 pull-ups

– 1500/1200m row (in 250/200m splits)

– 120 wallballs (20/14)

– 1600m run with medball (in 200m splits)

– 120 burpees over the rower

 

Thursday 1/2

Fitness

A) E3M x 4 sets:

– 10-8-6-4 bench press

– 8 ring reverse flys

 

B) 5 rounds for time:

– 200m run

– 14-12-10-8-6 DB hang power cleans 

– 30 single unders

 

Performance

A) E3M x 4 sets – bench press
Set 1: 1 @ 92-96%

Sets 2-4: 3 @ 86%

*After every set perform 8 ring reverse flys

 

B) 5 rounds for time:

– 200m run

– 12-10-8-6-4 power cleans (135/95)

– 30 double unders

 

Friday 1/3

Fitness

A) EMOM x 10 sets

Station 1: 8 DB push presses

Station 2:  8 bent over BB rows

 

Performance

A) EMOM x 5 sets:

– 1 push jerk + 1 split jerk @ 50-70%

+ 

E2MOM x 5 sets:

– 1 split jerk @ 75+%

*Build to a heavy set. Stay under 75% for the first 6 sets.

 

Fitness & Performance

B) 3 sets for quality:

– 1 lap sandbag front loaded sled drag 

– 45-60 sec earthquake bar hold

– 16-20 KB/DB death march

– 20 sec accumulated chin over pull-up bar hold

 

Saturday 1/4

Fitness

TBA

 

Performance

TBA

 

Sunday 1/5 

8am Endurance 

TBA

 

10-12pm Open Gym

 

 

Monday 12/23 – no 7:30pm

Fitness

A) E2MOM x 8 sets

– 4 push presses

– 8 bent over rows (switch arms each set, 4 each)

 

B) Every 3 minutes x 4-7 sets:

– 200m run

– 8 DB push press

– 40 single unders

*pick a weight that is tough but unbroken for S2O.

*RX+ perform 2-4 bar or ring muscle-ups instead of T2B.

 

Performance

A) E2MOM x 8 sets:

– 1 push jerk + 2 split jerks

*Build to a heavy set.

 

B) Every 3 minutes x 4-7 sets:

– 200m run

– 6 shoulder to overhead

– 40 double unders

*pick a weight that is tough but unbroken for S2O.

*RX+ perform 2-4 bar or ring muscle-ups instead of T2B.

 

C) 3 sets for quality:

– 8 BB abdominal rollouts

– 10 DB rear laterals

 

Tuesday 12/24 – 5:30/6:30/9am/12pm only (no evening classes)

“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 – (no 5:30/6:30am) 9am/12/4:30/5:30/6:30pm only

Fitness

A) 3 rounds for time:

– 600m run

– 20 DB hang squat cleans

– 20 burpees

 

B) 3 sets for time:

– 10 x delt triad (front, side, overhead)

– 20 alternating bicep curls

 

Performance

A) “Helton”

3 rounds for time:

– 800m run

– 30 DB hang squat cleans (50/30)

– 30 burpees

 

B) 3 sets for time:

– 10 x delt triad (front, side, overhead)

– 20 alternating bicep curls

 

Friday 12/27 – no 6:30pm

Fitness 

A) E3M x 4 sets – deadlift
– 5 deadlifts @ 3011 tempo (moderate to heavy)

– 6/side single leg glute bridges w/ pause

– 7 ring reverse flys

 

Performance

A) E3M x 4 sets – deadlift
Set 1: 1 @ 92%

Sets 2-4: 3 @ 82% 

 

Fitness & Performance

B) 3 sets for quality:
– 1 length sandbag hug walk + 3 squats per line

– 10-15 DB lat pull-overs

– 1 lap waiters carry w/ contralateral KB front rack hold

– max effort diamond push-ups @ 1111 tempo

 

Saturday 12/28 – regular schedule

Fitness

TBA

 

Performance

TBA

 

Sunday 12/29 – regular schedule

8am Endurance 

TBA

10-12pm Open Gym

Monday 12/16

Fitness 

1. A) E3M x 4 sets – deadlift
   – 5 sumo deadlifts @ 3011 tempo (moderate)

– 7/side bench elevated single leg hip thrusts w/ pause

– 9 DB lat pull-overs

 

1. B) E5M x 3-4 sets:

– 24/18 cal row

– 12 DB burpee + box step ups (tough weight to knee height box)

 

Performance

1. A) E3M x 4 sets – deadlift
   Set 1: 5 @ 82%

Sets 2-4: 5 @ 74%

 

1. B) E5M x 3-4 sets:

– 28/21 cal row

– 14 DB burpee + box step ups (tough weight to knee height box)

 

Tuesday 12/17

Fitness

1. A) E3M x 4 sets:

– 8-6-8-6 bench press (wave loading)

– 8 alternating archer ring rows w/ pause

 

1. B) AMRAP in 12 minutes:

– 6 strict pull-ups

– 8 alternating DB snatches

– 10 single arm DB push presses (left)

– 10 single arm DB push presses (right)

 

Performance

1. A) E3M x 4 sets – bench press
   Set 1: 1 @ 92%

Sets 2-4: 3 @ 82%

*After every set perform 3 weighted pull-ups AHAP.

 

1. B) AMRAP in 12 minutes:

– 6 strict pull-ups

– 8 alternating DB snatches (50/35)

– 10 single arm DB push presses (left)

– 10 single arm DB push presses (right)

 

Wednesday 12/18

Fitness

1. A) E2MOM x 4 sets each

Station 1: 10 double KB front rack squats + 6 body saws

Station 2: 10 double DB RDLs + 10-20 second high knee/L hang

 

1. B) 3 rounds for time:

– 400m row

– 15-12-9 DB hang squat cleans

– 15-12-9 push-ups 

 

Performance

1. A) E2MOM x 4 sets:

– 1 clean pull to below knee + clean pull to above knee + clean

*work from 60-75%

+

E2MOM x 4 sets:

– 1 clean @ 80, 85, 90, 90+%

 

1. B) 3 rounds for time:

– 500/400m row

– 15-12-9 squat cleans (135/95)

– 15-12-9 ring dips

 

Thursday 12/19

Fitness

E90S x 4-5 sets

1: 200m run

2: 15 DB push press

3: 20 wallballs

4: 25 medball sit-ups

5: 30 RKB swings

6: rest

 

Performance

E90S x 4-5 sets

1: 200m run

2: 15 shoulder to overhead (95/65) 

3: 20 toes to bar

4: 25 wallballs (20/14)

5: 30 RKB swings (53/35)

6: rest

 

RX+ use 115/75 BB, 70/44 KB

 

Friday 12/20

Fitness

1. A) E3MOM x 4 sets

– 10-8-6-4 back squats 

– 8/side side plank + DB powell raise 

 

Performance

1. A) E3M x 4 sets – back squat
   Set 1: 1 @ 92%

Sets 2-4: 3 @ 82%

 

Fitness & Performance

1. B) 3 sets for quality:

– 1 length AHAP double KB front rack walk w/ 3 squats per line

– 1 length bent over hand over hand sled pull

– 3/side alternating atlas stone ground to shoulder

– 6/side TGUP sit-ups

 

Saturday 12/21

Fitness

TBA

 

Performance

TBA

 

Sunday 12/22

8am Endurance 

TBA

 

10-12pm Open Gym