Monday 2/9

Fitness

A) E2MOM x 8 sets

Odd sets:

– 8-12/s half kneeling BB landmine presses

– 8-12 L-seated leg lift overs

Even sets:

– 10 tough ring rows

– 12 alternating goblet hold curtsey lunges

B) E3M x 5-8 sets:

– 200m row or 400m bike

– 5 DB hang squat cleans 

– 10/7 push-ups (elevate if needed)

– 5 hanging knee raises

Performance

A) E2MOM x 8 sets

Sets 1-4: 2 hang cleans

Sets 5-8: 1 hang clean

*Receive cleans in full squat if able. 

B) E3M x 5-8 sets:

– 250/200m row or 500/400m bike

– 5 hang squat cleans (115/75, 95/65, 75/55)

– 10/7 push-ups

– 5 toes to bar

Tuesday 2/10

Fitness

E6M x 6-8 sets (3-4 sets each, alternating)

Station 1:

– 200m row

– 12 SA DB hang power cleans (6/s)

– 12 goblet or air squats

– 250/200m row

– 12 box dips

– 24 single unders

Station 2:

– 200m run

– 12 SA DB push press (6/s)

– 12 box step-ups

– 200m run

– 8 strict pull-ups

– 24 single unders

Performance

E6M x 6-8 sets (3-4 sets each, alternating)

Station 1:

– 250/200m row

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

– 12 goblet squats

– 250/200m row

– 12 ring dips

– 24 double unders

Station 2:

– 200m run

– 16 SA DB push press (8/s)

– 12 DB box step-ups

– 200m run

– 12 kipping or 8 strict pull-ups

– 24 double unders

Wednesday 2/11

Fitness

A) E3MOM x 6 sets:

– 4 front squats (sub 8 double KB front squat w/ pause)

– 16-20 alt. top down DB bench press

– 10 ring face pulls

B) E60S x 10-20 sets:

– 6 RKB swings

– 4 box step-ups

– 4 lemon squeezes

Performance

A) E3MOM x 6 sets:

– 4 front squats @ 2 RIR or 80-87.5%

B) E60S x 10-20 sets:

– 7 RKB swings (53/35)

– 3 box jump overs (24/20”)

– 5 lemon squeezes

RX+ complete with reps of 8-4-6

Thursday 2/12

Fitness

A) E2M x 6 sets:

– 5-5-5-3-3-3 push press

After odd sets…

– 5/s SA ring row + reach

After even sets…

– 5/s box step-downs (no push-off, knee height)

B) 4 rounds for time:

– 400m run

– 15-12-9-6 DB push press

Performance

A) E2M x 6 sets:

– 5-5-5-3-3-3 push press

B) 4 rounds for time:

– 400m run

– 15-12-9-6 shoulder to overhead (115/75, 95/65, 75/55)

RX+ use 135/95

Friday 2/13

Fitness & Performance

A) E4M x 4 sets:

– 8/s split squats (rear foot elevated or regular)

– 8-16 tough push-ups

– 8-12/s SA half kneeling banded lat pull-downs

*Push-ups can be elevated, hand release, deficit, weighted

B) Strength Option

3-4 sets for quality:

– 1 length hand over hand sled drag

– 10-15 DB tricep rollback extensions

– 10/s SL rack assist KB Romanian deadlifts

– 8/s wide stance pallof press@ 4040 tempo

OR

Conditioning Option

20 sets:
– 30 sec @ 80-90% on row/bike/ski

– 30 sec rest (easy spin on bike)

Saturday 2/14

Fitness & Performance

TBA

Sunday 2/15

Open Gym 10-12pm

Monday 2/2

Fitness

A) E3MOM x 6 sets:

–  5 front squats (sub 8 double KB front squat w/ pause)

– 16-20 alt. top down DB bench press

– 10 ring face pulls

B) E60S x 10-20 sets:

– 3 DB thrusters

– 3 hanging knee raises

– 3 burpees

*Scale up with reps of 5-4-3 to make it tougher. 

Performance

A) E3MOM x 6 sets:

– 5 front squats @ 2 RIR or 75-82.5%

B) E60S x 10-20 sets:

– 3 thrusters (115/75, 95/65, 75/55)

– 3 toes to bar

– 3 burpees over the barbell

*RX+ perform 2 toes to bar + 1 bMU

Tuesday 2/3

Fitness

A) E2M x 6 sets:

– 5 push press

After odd sets…

– 5/s SA ring row + reach

After even sets…

– 5/s box step-downs (no push-off, knee height)

B) E2M x 8-12 sets

Odd: 12/9 cal row + 9 DB push press + 9-12 air squats

Even: 12/9 cal row + 6-9 pull-ups + 6 lemon squeezes

Performance

A) E2M x 6 sets:

– 5 push press

B) E2M x 8-12 sets

Odd: 15/12 cal row + 9 push press + 12 air squats

Even: 15/12 cal row + 6 strict or 9 kipping pull-ups + 6 lemon squeezes

Wednesday 2/4

Fitness

E6M x 6-8 sets (3-4 sets each, alternating)

Station 1:

– 200m row

– 12 RKB swings

– 12 wallballs

– 250/200m row

– 12 dips

– 24 single unders

Station 2:

– 200m run

– 12 DB hang power clean (6/s)

– 12 box step-ups

– 200m run

– 12 ring rows

– 24 single unders

Performance

E6M x 6-8 sets (3-4 sets each, alternating)

Station 1:

– 250/200m row

– 16 RKB swings

– 16 wallballs (20/14)

– 250/200m row

– 12 ring dips

– 24 double unders

Station 2:

– 200m run

– 16 DB hang power clean (8/s @ 50/35)

– 16 box step-ups

– 200m run

– 12 ring rows

– 24 double unders

Thursday 2/5

Fitness & Performance

A) E4M x 4 sets:

– 8/s split squats (rear foot elevated or regular)

– 8-16 tough push-ups

– 8-12/s SA half kneeling banded lat pull-downs

*Push-ups can be elevated, hand release, deficit, weighted

Fitness

B) E5M x 3-5 sets:

– 400m run

– 5 up/down DB devil press

– 10 box step-ups

– 10 ring or inverted BB rows

Performance

B) E5M x 3-5 sets:

– 400m run

– 5 DB devil press (35/20s)

– 10 box jump overs (24/20”)

– 10 ring or inverted BB rows

Friday 2/6

Fitness & Performance

A) E4M x 4 sets:

– 8 BB Romanian deadlifts

– 8-12/s SA DB incline press 

– 16-20 double KB alternating gorilla rows

B) Strength Option

3-4 sets for quality:

– 1 lap reverse sled drag

– 10-20 OH tricep push-downs

– 10 medball hamstring curls

– 10 ring face curls

OR 

Conditioning Option

10 rounds for time:

– 10 cal row/bike/ski

– 8 plate ground to overhead

– 6 plate or prisoner reverse lunge

Saturday 2/7

Fitness & Performance

TBA

Sunday 2/8

Open Gym 10-12pm

Monday 1/26

Gym Closed

Tuesday 1/27

Fitness & Performance

A) E3M x 5 sets:

– 5-4-3-3-3 BB bench press @ 2 RIR or 70-85%

– 3-5 strict weighted or 2-3 negative pull-ups

*BP heavier than 1/16

Fitness

B) E2M x 8-12 sets

Odd sets: 12/9 cal row + 5 DB hang squat cleans 

Even sets: 12/9 cal row + 5 dips + 5 hanging knee raises

Performance

B) E2M x 8-12 sets

Odd sets: 15/12 cal row + 5 DB hang squat cleans (35/20s)

Even sets: 15/12 cal row + 5 ring dips + 5 toes to bar

Wednesday 1/28

Fitness & Performance

E5M x 6-10 sets (3-5 each)

Station 1:

– 250/200m row

– 12 SA DB hang power cleans (6/6 @ 50/35)

– 200m run or 500/400m bike

– 12 DB goblet hold reverse lunges (sub prisoner lunge)

Station 2:

– 200m run or 500/400m bike

– 12 kipping or 8 strict pull-ups or 4 bar muscle ups

– 250/200 row

– 36 double unders (sub 24 single unders)

Thursday 1/29

Fitness & Performance

A) E4M x 4 sets:

– 8 BB Romanian deadlifts

– 8-12/s SA DB incline press 

– 16-20 double KB alternating gorilla rows

Fitness

B) E90S x 10-15 sets:

– 20 single unders

– 6 RKB swings 

– 5 DB push press 

– 4 box step-ups

Performance

B) E90S x 10-15 sets:

– 20 double unders

– 7 RKB swings (53/35)

– 5 DB push press (35/20s)

– 3 box jump overs (24/20”)

RX+ perform with 70/44 KB

Friday 1/30

Fitness

A) E2MOM x 8 sets

Odd sets:

– 8-12/s half kneeling BB landmine presses

– 8-12 L-seated leg lift overs

Even sets:

– 10 tough ring rows

– 12 alternating goblet hold curtsey lunges

Performance

A) E2MOM x 8 sets

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

Sets 5-8: 2 hang cleans

*Receive cleans in full squat if able. 

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 10 heel elevated goblet squats w/ pause

– 10-15 DB floor press w/ pause

– 5-10 strict pull-ups (banded, barbell, weighted)

– 10 DB lateral delt raises

OR

Conditioning Option

20 min AMRAP:

– 250/200m row or ski, 500/400m bike or 200m run

– 8 pull-ups or ring rows

– 12/8 push-ups

– 16 air squats

Saturday 1/31

Fitness

TBA

Performance

TBA

Sunday 2/1

Open gym 10-12pm

Monday 1/19

Fitness & Performance

A) E4M x 4 sets:

– 8 BB Romanian deadlifts

– 8-12/s SA DB incline press 

– 16-20 double KB alternating gorilla rows

Fitness

B) E3M x 5-8 sets:

– 250/200m row

– 12 RKB swings

– 9 push-ups elevate if needed

– 6-12 prisoner reverse lunges

Performance

B) E3M x 5-8 sets:

– 250/200m row

– 15 RKB swings (53/35)

– 12/9 push-ups

– 12 prisoner reverse lunges

*RX+ complete w/ 70/44 KB, plate deficit push-ups, plate hold lunges (45/35)

Tuesday 1/20

Fitness

A) E2M x 8 sets

Odd sets:

– 10/s SA DB seated press w/ pause

– 10 banded Spanish squats

Even sets:

– 10 DB lat pull-overs

– 10 BB good mornings (slower eccentric)

B) E90S x 10-15 sets:

– 20 single unders

– 3 double DB hang power snatch

– 3 DB front squats 

– 3 hanging knee raises

– 3 up/downs

Performance

A) E2M x 8 sets:

– 1 hang snatch

*Receive in squat if able

B) E90S x 10-15 sets:

– 20 double unders

– 3 hang squat snatch (115/75, 95/65, 75/55)

– 5 toes to bar

– 3 burpees over the barbell

Wednesday 1/21

Fitness & Performance

E5M x 6-10 sets (3-5 each)

Station 1:

– 250/200m row

– 12 SA DB hang power clean + push press (6/6 @ 50/35)

– 200m run

– 12 DB goblet squats (sub air squats)

Station 2:

– 200m run

– 12 kipping or 8 strict pull-ups or 4 bar muscle ups

– 250/200 row

– 12 box jump overs (24/20” – sub step-ups)

Thursday 1/22

Fitness

A) E3MOM x 5 sets:

– 6 front squats (sub 8 double KB front squat w/ pause)

– 16-20 alt. top down DB bench press

– 10 ring face pulls

B) 4 rounds for time:
– 400m run or 800m bike

– 15 wallballs 

Performance

A) E3MOM x 5 sets:

– 6 front squats @ 2-3 RIR or 75-80%

B) 4 rounds for time:
– 400m run or 1000m bike

– 20 wallballs (20/14)

Friday 1/23

Fitness & Performance

A) E3M x 4 sets:

– 8 BB strict press*

– 10/s DB/KB bent over rows

– 8/s shoulder external rotations

*Heavier than 1/14

B) Strength Option

3-4 sets for quality:

– 1 lap heavy sled drag or push

– 10-20 band or cable tricep push-downs

– 10 ring bicep curls

– 5/s KB TGUP sit-ups 

OR

Conditioning Option

For time:

– 1000m row or 2000m bike

– 50 air squats

– 750m row or 1500m bike

– 40 RKB swings (53/35)

– 500m row or 1000m bike

– 30 push-ups

– 250m row or 500m bike

– 20 burpees

Saturday 1/24

Fitness & Performance

TBA

Sunday 1/25

10-12pm Open Gym

Monday 1/12

Fitness

A) E2M x 8 sets

Odd sets:

– 10/s SA DB seated press w/ pause

– 10 banded Spanish squats

Even sets:

– 10 DB lat pull-overs

– 10 BB good mornings (slower eccentric)

B) E3M x 5-8 sets:

– 12/9 cal row

– 5 DB devil cleans (sub up/down version if needed

– 5 DB push press

– 3 burpees 

Performance

A) E2M x 8 sets:

Sets 1-4: 2 hang snatch

Sets 4-8: 1 hang snatch

*Receive in squat if able

B) E3M x 5-8 sets:

– 15/12 cal row

– 5 DB devil cleans (35/20s)

– 5 DB push press

– 5 burpees over the rower

Tuesday 1/13

Fitness

A) E4MOM x 4 sets:

– 8 front squats (sub 10 double KB front squat w/ pause)

– 16-20 alt. top down DB bench press

– 10 ring face pulls

B) E90S x 10-15 sets:

– 20 single unders (sub 15 sec on bike)

– 4 DB thrusters (115/75, 95/65, 75/55)

– 4 hanging knee raise

– 4 pusn-ups (elevate if needed)

Performance

A) E4MOM x 4 sets:

– 8 front squats @ 3 RIR or 70+%

B) E90S x 10-15 sets:

– 20 double unders

– 3 thrusters (115/75, 95/65, 75/55)

– 4 toes to bar

– 5/4 push-ups

Wednesday 1/14

Fitness & Performance

A) E3M x 4 sets:

– 8 BB strict press*

– 10/s DB/KB bent over rows

– 8/s shoulder external rotations

*Heavier than 1/6

Fitness

B) E5M x 3-5 sets:

– 400m run

– 20 RKB swings (53/35)

– 10 pull-ups

– 10 box jump overs (24/20”) 

Performance

B) E5M x 3-5 sets:

– 400m run or 1000/800m bike

– 20 RKB swings (53/35)

– 10 pull-ups

– 10 box jump overs (24/20”) 

Thursday 1/15

Fitness & Performance

E4M x 9-12 stations (3-4 each)

Station 1:

– 250/200m row

– 12 SA DB hang power snatch (6/6 @ 50/35)

– 12 DB box step ups (20/16”, sub no weight)

– 6 burpees

Station 2:

– 200m run

– 15 wallballs (20/14)

– 12 toes to bar

– 6 burpees

Station 3:

– 250/200m row

– 36 double or unders

– 9-12 dips

– 6 burpees

*Switch runs and rows each round

Friday 1/16

Fitness & Performance

A) E3M x 5 sets:

– 5-4-3-3-3 BB bench press @ 2 RIR or 70-85%

– 3-5 strict weighted or 2-3 negative pull-ups

*BP heavier than 1/8

B) Strength Option

3-4 sets for quality:

– 10-15 DB rollback tricep extensions

– 10+ BB drag curls

– 16-20 KB/DB walking lunges

– 5/side half kneeling banded pallof press @ 5050 tempo (green)

OR

Conditioning Option

E5M x 3-5 sets:

– 500/400m row or ski, 1000/800m bike, or 400m run

– 12 plate ground to overhead 

– 10 OH or plate held lunges

– 8 ring rows

Monday 1/5

Fitness

A) E4MOM x 3 sets:

– 8 front squats (sub 10 double KB front squat w/ pause)

– 16-20 alt. top down DB bench press

– 10 ring face pulls

B) E5M x 3-5 sets:

– 400m run

– 15 wallballs

– 10 strict pull-ups

*Band strict pull-ups if needed to get your first broken in 1-2 sets

Performance

A) E4MOM x 3 sets:

– 8 front squats @ 3-4 RIR or 65-70%

B) E5M x 3-5 sets:

– 400m run

– 20 wallballs (20/14)

– 10 strict pull-ups

*Band strict pull-ups if needed to get your first broken in 1-2 sets

Tuesday 1/6

Fitness & Performance

A) E3M x 4 sets:

– 8 BB strict press

– 10/s DB/KB bent over rows

– 8/s shoulder external rotations

Fitness

B) E2M x 8-12 sets

Odd: 12/9 cal row + 10 DB push press

Even: 12/9 cal row + 10 box step-ups (add medball if able)

Performance

B) E2M x 8-12 sets

Odd: 15/12 cal row + 10 shoulder to overhead (115/75, 95/65, 75/55)

Even: 15/12 cal row + 10 box jump overs* (20/24)”

*Sub medball weighted step ups for jumps

Wednesday 1/7

Fitness & Performance

E4M x 9-12 stations (3-4 each)

Station 1:

– 250/200m row

– 12 SA DB hang power clean (6/6 @ 50/35)

– 15 air squats

– 6 burpees

Station 2:

– 200m run

– 12 DB goblet hold reverse lunges

– 12 toes to bar

– 6 burpees

Station 3:

– 250/200m row

– 36 double or unders

– 15/12 push-ups

– 6 burpees

Thursday 1/8

Fitness & Performance

A) E3M x 5 sets:

– 5 BB bench press @ 2 RIR or 70-80%

– 3-5 strict weighted or 2-3 negative pull-ups

*BP heavier than 12/18

Fitness

B) E3M x 4-8 sets:

– 200m row

– 12-15 RKB swings

– 6-9 dips

– 6-9 lemon squeezes

Performance

B) E3M x 4-8 sets:

– 250/200m row

– 15 RKB swings (53/35) 

– 6-9 ring dips

– 9 lemon squeezes

Friday 1/9

Fitness

A) E3M x 8 sets

– 2-3 deadlifts

After odd sets:

– 8-12 tough push ups

After even sets:

– 8-12 tall kneeling banded lat pulldown

Performance

A) E3M x 8 sets:

– deadlift

Set 1: 2-4 reps @ 75% (building set)

Sets 2-8: 2 reps @ 85-90+% or 1-2 RIR

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 lap reverse sled drag (heavy)

– 5-10 hanging leg raises

– 10/s half kneeling DB press

– 10 bent over BB rows

OR

Conditioning Option

20 min AMRAP:

– 250/200m row/ski, 200m run, or 500/400m bike

– 12 DB hang power snatch (6/6 @ 50/35)

– 10 goblet squats

– 8 plate OH sit-ups

Saturday 1/10

Fitness

TBA

Performance

TBA

Sunday 1/11

10-12pm Open Gym

Monday 12/29

Fitness & Performance

A) E4M x 4 sets:

– 8/s KB front foot elevated split squats

– 16-20 alternating seated DB overhead press 

– 10 2 up 1 down ring rows

Fitness

B) E2M x 8-12 sets

Odd sets: 12/9 cal row + 10 SA DB hang power clean + push press (5/5)

Even sets: 12/9 ca row + 10 DB goblet squats + 5 V-ups / lemon squeezes / abmat sit-ups

Performance

B) E2M x 8-12 sets

Odd sets: 15/12 cal row + 10 SA DB hang power clean + push press (5/5 @ 50/35)

Even sets: 15/12 ca row + 10 DB goblet squats + 5 V-ups

Tuesday 12/30

Fitness

A) E3M x 6 sets

– 2-3 deadlifts

After odd sets:

– 8-12 dips (ring or box/bench)

After even sets:

– 8-12 tall kneeling banded lat pulldown

B) E90S x 10-15 sets:

– 20 singe unders

– 5 double KB/DB deadlifts

– 3 burpees

– 3-5 ring rows

Performance

A) E3M x 8 sets:

– deadlift

Set 1: 2-4 reps @ 75% (building set)

Sets 2-8: 2 reps @ 85-90+% or 1-2 RIR

B) E90S x 10-15 sets:

– 20 double unders

– 3 deadlifts (225/155, 185/125, 155/105, 135/95)

– 3 burpee pull-ups

*RX+ complete with double push-up burpee pull-ups

Wednesday 12/31

Fitness & Performance

E3M x 12-16 rounds (3-4 each)

Station 1:

– 250/200m row

– 12 DB hang power snatch (6/6 @ 50/35)

– 12/8 push-ups

Station 2:

– 200m run

– 12 box step-ups (20/16”)

– 6 strict pull-ups

Station 3:

– 250/200m row

– 24 double unders

– 12 ring rows

Station 4:

– 200m run

– 12 plate OH/plate hold/prisoner weighted lunges (45/35)

– 9 toes to bar/hanging knee raises

Thursday 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

Friday 1/2

Fitness

A) E2M x 8 sets

Odd sets:

– 10/s SA DB bench press w/ pause

– 10 banded Spanish squats

Even sets:

– 10 DB lat pull-overs

– 10 BB good mornings (slower eccentric)

Performance

A) E2M x 8 sets:

Sets 1-2: 3 high hang snatch

Sets 2-4: 2 hang snatch

Sets 5-8: 1 hang snatch

*Receive in squat if able

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 lap lateral sled drag

– 5/s TGUP sit-ups (tough)

– 10-15/s SA banded tricep extensions (red)

– 10/s bent over DB rows

OR

Conditioning Option

10 rounds for time:

– 10 cal row or bike

– 5 pull-ups

– 10 air squats

– 5 dips

Saturday 1/3

Fitness

TBA

Performance

TBA

Sunday 1/4

10-12pm Open Gym

Happy Holidays from EDCF!

Please take note of our amended schedule for the next couple of weeks…

Wednesday 12/24 – 6, 9am and 12pm classes only (12 Days of Xmas)

Thursday 12/25 – gym closed (Merry Christmas!)

Friday & Saturday 12/26 & 27 – regular schedule

Monday & Tuesday 12/29 & 30 – regular with no 7pm class

Wednesday 12/31 – regular with no 5:45 or 7pm classes

Thursday 1/1 – 9am class only (Fight Gone Bad)

Friday 1/2 – regular schedule

Updated schedule is available online and through the Zen Planner app.

---

Monday 12/22

Fitness

A) E3M x 6 sets

– 3 deadlifts

After odd sets:

– 8-12 dips (ring or box/bench)

After even sets:

– 8-12 tall kneeling banded lat pulldown

B) E5M x 3-5 sets:

– 400m run

– 10 plate ground to overhead

– 10 plate held or prisoner walking lunges

– 10 push-ups

Performance

A) E3M x 6 sets:

– deadlift

Set 1: 3-5 reps @ 75% (building set)

Sets 2-6: 3 reps @ 85+% or 1-2 RIR

B) E5M x 3-5 sets:

– 400m run

– 10 plate ground to overhead (45/35, 35/25)

– 10 OH plate held walking lunges

– 15/10 push-ups*

*RX+ perform 5-10 HSPUs

Tuesday 12/23

Fitness

A) E2M x 8 sets

Odd:

– 10 double KB front squats (tough)

– 10 half kneeling DB press (R)

Even:

– 20 alternating double KB gorilla rows (10/s)

– 10 half kneeling DB press (L)

B) E3M x 4-8 sets:

– 12/9 cal row

– 8 alt. DB SA hang power clean + push press (4/s)

– 10 air squats

– 20 single unders

Performance

A) E2M x 8 sets

– 1 clean + 1 jerk

*receive clean in full squat if able

B) E3M x 4-8 sets:

– 15/12 cal row

– 5 touch and go power clean + push jerk

– 10 air squats

– 30 double unders

*Pick a weight on PC+PJ that is tough but can be kept unbroken

Wednesday 12/24 – 6, 9, and 12pm classes only

“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.

*45 minute cut-off.

Thursday 12/25 – gym closed

Merry Christmas!

Friday 12/26 – regular schedule

Fitness

A) E3M x 6 sets:

– 5 back squats 

– 12-16 DB floor press w/ pause

– 8-12/side half kneeling SA banded lat pull-down (green or black)

*BS heavier than 12/17

Performance

A) E3M x 8 sets:

Set 1: 3-5 back squats @ 75% or @ 4 RIR

Sets 2-8: 3 back squats @ 85+% or @ 1-2 RIR

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 lap reverse sled drag

– 1 lap KB suitcase carry

– 10-15 DB tricep rollback extensions

– 10-20 alt DB bicep curls

OR

Conditioning Option

5-7 rounds:

– 500m row or ski or 1000m bike 

R90S after each round.

*Keep same pace each round with strokes per minute in the mid 20s.

Saturday 12/27

Fitness

TBA

Performance

TBA

Sunday 12/28

10-12pm Open Gym