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

Monday 12/9

Fitness

A) EMOM x 5 sets each

1: 10 double KB sumo deadlifts

2: 8 seated BB strict press

 

B) For time:

– 600m run

– 15 RKB swings

– 15 DB push press

– 400m run

– 12 RKB swings

– 12 DB push press

– 200m run

– 9 RKB swings

– 9 DB push press

 

Performance

A) E30S x 20 sets:

– 1 power clean + push jerk @ 70-75%

 

B) For time:

– 600m run

– 15 power cleans (115/75)

– 15 shoulder to overhead

– 400m run

– 12 power cleans

– 12 shoulder to overhead

– 200m run

– 9 power cleans

– 9 shoulder to overhead

 

Tuesday 12/10

Fitness

A) E3M x 4 sets:

– 10 glute bridge DB bench press

– 5 strict pull-ups @ 3111 tempo

– 20 Russian plate twists

 

B) E5MOM x 4-5 sets:

– 400m row

– 20 weighted reverse lunges

– 15/12 push ups

– 40 single unders

 

Performance

A) E3M x 4 sets – bench press
Set 1: 4 @ 82%

Sets 2-4: 4 @ 76%

*After every set perform 4 weighted pull-ups AHAP.

 

B) E5MOM x 4-5 sets:

– 500/400m row

– 20 overhead plate reverse lunges (45/35)

– 15/12 HR push ups

– 40 double unders

 

Wednesday 12/11

Fitness

A) EMOM x 5 sets each

1: 10 alternating KB front rack box step ups

2: 10 KB sumo deadlift high pulls

 

B) EMOM x 20-30 minutes

– 6 goblet squats

– 5 hanging knee raises

– 4 NPU burpees over the bar 

 

Performance

A) E30S x 20 sets:

– 1 power snatch @ 70-75%

 

B) EMOM x 20-30 minutes

– 3 overhead squats (115/75)

– 3 toes to bar

– 3 burpees over the bar

 

Thursday 12/12

Fitness

A) E3MOM x 4 sets

– 8-6-8-6 back squats 

– 8 elevator ring rows

– 8 bent over reverse flys

*Back squats should be heavier from 8 to 6 and for the second 8 & 6.

 

B) 5 rounds for time:

– 200m run

– 8 DB thrusters

– 6 strict pull-ups

 

Performance

A) E3M x 4 sets – back squat
Set 1: 4 @ 82%

Sets 2-4: 4 @ 76%

 

B) 5 rounds for time:

– 200m run

– 8 thrusters (95/65)

– 8 pull-ups

 

*RX+ perform 115/75 thrusters and 6 CTB pull-ups or 4/3 bar MUs.

 

Fitness & Performance

C) 3 sets for quality:

– 10 reverse snow angels 

– 10/side glute med wall slides

 

Friday 12/13

Fitness

A) E2MOM x 8 sets

– 5 push press (building)

– 8 chest supported incline DB rows

 

Performance

A) E2MOM x 8 sets:

– 1 push press + 2 push jerks + 3 split jerks

*Build to a heavy set.

 

Fitness & Performance

B) 3 sets for quality:

– 1 lap heavy sled drag

– 1 lap contralateral carry

– 8-12 hamstring curls (w rower, towels or medball)

– 30 second accumulated L-sit

 

Saturday 12/14

Fitness

TBA

 

Performance

TBA

 

2-5pm Christmas Party @ Oak Highlands Brewery

 

Sunday 12/15

8am Endurance 

TBA

 

10-12pm Open Gym

Monday 12/2

Fitness

A) E3M x 4 sets – bench press
– 5 bench press (build to a tough set of 5)

*After every set perform: 

– 10 ring rows

 

B) E6M x 3-4 sets:

– 300 or 400m run

– 10 double KB deadlifts

– 12/9 cal row

– 14 push-ups

 

Performance

A) E3M x 4 sets – bench press
Set 1: 5 @ 78%

Sets 2-4: 5 @ 72%

*After every set perform: 

– 5-10 horizontal as possible ring rows

 

B) E6M x 3-4 sets:

– 400m run

– 10 double KB deadlifts (53/35s)

– 15/12 cal row

– 20/15 push-ups

 

*RX+ use 70/44s

 

Tuesday 12/3

Fitness

A) E90S x 8 sets (4 sets each)

Station 1: 6/side BB landmine presses @ 2111 tempo

Station 2: 6/side ipsilateral KB front rack curtsy step-down

*stack up plates or use a small box for step-downs

 

B) B) E3MOM x 4-7 sets:

– 200m row

– 8 alternating DB snatches

– 4 NPU burpee box step ups

 

Performance

A) E90S x 8 sets:

– 2 TnG power snatch

*Build to a heavy set.

 

B) E3MOM x 4-7 sets:

– 250/200m row

– 6 hang power snatch (95/65)

– 4-6 burpee box jump overs 

 

RX+ use 115/75.

 

Wednesday 12/4

Fitness

A) E3M x 4 sets:

– 5 back squats @ 3211 tempo (moderate)

– 8/side single arm DB floor press (heavy)

– 12 alternating double KB bent over rows (6/side)

 

B) EMOM x 10-12 min:

– 5 push-ups

– 6 DB thrusters 

– 7 inverted rows

 

Performance

A) E3M x 4 sets – back squats
Set 1: 5 back squats @ 78%

Sets 2-4: 5 back squats @ 72%

 

B) AMRAP in 12 min:

– 5 strict handstand push-ups (sub kipping)

– 7 DB thrusters (50/35, 35/25s)

– 9 chest to bar pull-ups

 

Thursday 12/5

Fitness

E10M x 3-4 sets:

– 600 or 800m run

– 28 RKB swings

– 21 box jumps step ups

– 14 double KB/DB clean + push press

 

Performance

E10M x 3-4 sets:

– 800m run

– 28 RKB swings (53)

– 21 box jumps (24/20”)

– 14 double KB clean + push press (53/35s)

 

Friday 12/6

Fitness 

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

– 6/side extra range Jane Fondas @ 3011 tempo

– 10 supinated banded pull aparts

 

Performance

A) E3M x 4 sets – deadlift
Set 1: 5 @ 78%

Sets 2-4: 5 @ 72%

 

B) 3 sets for quality

– 12 alternating overhead BB reverse lunge

– 1 length walking sled pull through

– 30 sec sandbag march

– 60 sec max strict supinated pull-ups

 

Saturday 12/7

Fitness

TBA

 

Performance

TBA

 

Sunday 12/8

8am Endurance

TBA

 

10-12pm Open Gym

Monday 11/25

Fitness

A) E90S x 8 sets (4 sets each)

Station 1: 12 Bradford press

Station 2: 12 alternating goblet hold curtsy lunge

 

B) E3MOM x 4-7 sets:

– 200m run

– 6 double DB hang power snatch 

– 30 single unders

 

Performance

A) E90S x 8 sets:

– 3 TnG power snatch

*Build to a heavy set.

 

B) E3MOM x 4-7 sets:

– 200m run

– 6 hang power snatch (95/65)

– 30 double unders (sub 45 singles)

 

RX+ use 115/75.

 

Tuesday 11/26

Fitness

A) E3M x 4 sets:

– 10 double KB deadlifts

– 10 inverted rows

– 10 alternating banded psoas marches

 

B) 15 min AMRAP

– 8 push ups

– 12 RKB swings

– 16 alternating box step ups

 

Performance

A) E3M x 4 sets – deadlift

Set 1: 6 @ 76%

Sets 2-4: 6 @ 72%

 

B) CrossFit Open Workout 11.2

15 min AMRAP

– 9 deadlifts (155/100)

– 12 push-ups

– 15 box jumps (24/20”)

 

*We are going to put our spin on it with HR push-ups and step downs from the box jumps. 

 

Wednesday 11/27 – no 7:30pm class

Fitness

A) E90S x 8 sets (4 each)

1: 8/side single arm DB incline press

2: 10 BB glute bridges from floor

 

B) E5M x 4-5 sets:

– 200m run

– 8 DB hang power cleans 

– 200m row

– 8 strict pull-ups

 

Performance

A) E90S x 8 sets:

– 2 TnG power clean + push jerk

 

B) E5M x 4-5 sets:

– 200m run

– 8 power cleans 

– 250/200m row

– 12 pull-ups

 

*Power cleans weights: 185/125, 155/105, 135/95, 115/75.

 

Thursday 11/28 – gym closed

Happy Thanksgiving!

 

Friday 11/29 – 9am class only

Fitness

 

Performance

At 0:00…

– 800m run

– 3 rounds for time of TBA

 

+

At 10:00…

– 1000/800m row

– 3 rounds for time of TBA

 

+

At 20:00

– 3 rounds for time of TBA

 

Saturday 11/30

Fitness

TBA

 

Performance

TBA

 

Sunday 11/31

Rest day