Monday 2/12

Fitness

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

Odd sets:

– 8/side SL wall assisted KB Romanian deadlifts

Even sets:

– 8-12 inverted BB rows

– 8-12 tough push-ups

B) CrossFit Open Workout 22.1 (Scaled)

15 min AMRAP:

– 3 wall walks

– 12 DB snatches (35/20)

– 15 box jump/step overs (24/20”)

CrossFit Open Workout 22.1 (Foundations)

15 min AMRAP:

– 3 bear crawls

– 12 DB snatches (20/10)

– 15 box jump/step overs (16”)

Performance

A) E2.5M x 6 sets

Sets 1-2: 4 hang power snatches

Sets 3-4: 3 hang power snatches

Sets 5-6: 2 hang power snatches

*Build to a heavy double

B) CrossFit Open Workout 22.1 (RX)

15 min AMRAP:

– 3 wall walks

– 12 DB snatches (50/35)

– 15 box jump overs (24/20”)

Tuesday 2/13

Fitness

E5M x 6-8 sets

Station 1:

– 200m row

– 6 double DB hang power clean + push press

– 200m row

– 6 up/downs + 6 ring rows

Station 2:

– 200m run

– 6 reverse lunges (w/2, 1 or no DBs)

– 200m run

– 9 lemon squeezes

Performance

E5M x 6-8 sets

Station 1:

– 250/200m row

– 6 power clean + push jerk (115/75, 95/65, 75/55)

– 250/200m row

– 9 burpee pull-ups

Station 2:

– 200m run

– 6 front rack reverse lunges

– 200m run

– 12 lemon squeezes

Wednesday 2/14

Fitness & Performance

A) E4M x 4 sets:

– 16-24 top down DB bench press

– 8-12/side half kneeling SA banded lat pull-down

– 8-12 BB good mornings

Fitness

B) E5M x 3-5 sets:

– 400m row

– 9 double KB deadlifts

– 9-12 HR push-ups

– 36 single unders

Performance

B) E5M x 3-5 sets:

– 500/400m row

– 9 deadlifts (155/105, 135/95, 115/75)

– 12 HR push-ups

– 36 double unders

RX+ complete with 9-12 HSPUs

Thursday 2/15

Fitness & Performance

A) E2M x 6 sets:

– 5-5-5-3-3-3 push press

*Build in weight to a tough set of 3.

Fitness

B) EMOM x 10-20 sets:

– 4 alt SA DB hang power clean + push push press

– 4-5 hanging knee raise

– 4-6 air squats

Performance

B) EMOM x 10-20 sets:

– 4 alt SA DB hang power clean + push jerk (50/35)

– 5 toes to bar

– 6 air squats

Friday 2/16

Fitness

A) E3M x 5 sets:

– 5 BB or double KB front squats @ 32X1 tempo

– 8-12 incline DB press

– 8-12 incline KB row w/ pause

*Last day for these movements

Performance

A) E3M x 5 sets:

– 1 front squat @ 32X1 tempo + 4 front squats (no tempo)

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 lap heavy sled drag

– 12-16 DB rollback tricep extensions

– 20 sec accumulated L sit (scale 10 sec/side)

– 4-8 strict supinated pull-ups (weight if able)

OR

Conditioning Option

5-8 sets:

– 500m row / 1000 bike/ 400m run or ski @ 80-90%

45 sec rest

*Goal is to keep same paces as last week with slightly shorter rest 

*Next week we test!

Saturday 2/17

Fitness

TBA

Performance

TBA

Sunday 2/18

10-12pm Open Gym

I never won a fight in the ring; I always won in preparation.

MUHAMMAD ALI

Monday 2/5

Fitness & Performance

A) E4M x 3 sets:

– 16-24 top down DB bench press

– 8-12/side half kneeling SA banded lat pull-down

– 8-12 BB good mornings

Fitness

B) E5M x 3-5 sets:

– 400m run

– 8 double KB deadlifts

– 8 dips

– 24 single unders

Performance

B) E5M x 3-5 sets:

– 400m run

– 12 double KB deadlifts (53/35s)

– 6-12 ring dips

– 36 double unders

Tuesday 2/6

Fitness & Performance

A) E2M x 5 sets:

– 5 push press

*Build in weight to a tough set of 5.

Fitness

B) CrossFit Open Workout 23.1 (Scaled II)

14 min AMRAP:

– 60-calorie row
– 50 hanging knee raise
– 40 wall-ball shots
– 30 cleans
– 20 chin over bar pull-ups

♀ 10-lb ball to 9-ft target, 65-lb cleans
♂ 14-lb ball to 10-ft target, 95-lb cleans 

CrossFit Open Workout 23.1 (Scaled I)

14 min AMRAP:

– 60 strokes on the rower
– 50 sit-ups
– 40 wall-ball shots
– 30 cleans
– 20 push-ups

♀ 6-lb ball to 9-ft target, 35-lb cleans
♂ 10-lb ball to 10-ft target, 45-lb cleans 

Performance

A) CrossFit Open Workout 23.1 (RX)

14 min AMRAP:

– 60-calorie row
– 50 toes-to-bars
– 40 wall-ball shots
– 30 cleans
– 20 muscle-ups

♀ 14-lb ball to 9-ft target, 95-lb cleans
♂ 20-lb ball to 10-ft target, 135-lb cleans 

Wednesday 2/7

Fitness

E5M x 6-8 sets

Station 1:

– 200m row

– 8 alternating DB snatches

– 250/200m row

– 8-12 DB goblet squats

Station 2:

– 200m run

– 8 strict pull-ups

– 200m run

– 8-12 box step-ups

Performance

E5M x 6-8 sets

Station 1:

– 250/200m row

– 10 alternating DB snatches (50/35)

– 250/200m row

– 12 DB goblet squats

Station 2:

– 200m run

– 10 pull-ups

– 200m run

– 12 box jump overs (24/20”)

Thursday 2/8

Fitness

A) E3M x 5 sets:

– 5 BB or double KB front squats @ 32X1 tempo

– 8-12 incline DB press

– 8-12 incline KB row w/ pause

B) EMOM x 10-20 sets:

– 3 DB thrusters

– 3-6 ring rows

– 3 burpees or up/downs

Performance

A) E3M x 5 sets:

– 3 front squats @ 32X1 tempo + 2 front squats (no tempo)

B) EMOM x 10-20 sets:

– 3 thrusters (115/75, 95/65, 75/55)

– 6 ring rows

– 3 burpees over the barbell

RX+ complete with 135/95 thrusters and 1 ring or bar muscle up sub for ring rows

Friday 2/9

Fitness

A) E3M x 6 sets:

9-7-5-5-5 deadlifts

After even – 8-12 DB floor press

After odd – 8-12 tall kneeling banded lat pull-down 

Performance

A) E3M x 5 sets:

Set 1: 6-8 deadlifts (building set)

Sets 2-6: 5 deadlifts @ 1-2 RIR

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 8-12 banded Spanish squats

– 8-12/side SA banded tricep push-down (red)

– 8-12 bent over BB rows w/ pause

– 1 lap suitcase carry

OR 

Conditioning Option

5-8 sets:

– 500m row / 1000 bike/ 400m run or ski @ 80-90%

60 sec rest

*Goal is to keep same paces as last week with slightly shorter rest 

Monday 1/29

Fitness & Performance

A) E4M x 4 sets

– 8-12 BB strict press

– 8-12/side bent over DB row

– 20 sec/side Copenhagen plank

*Last week for these movements

Fitness

B) CrossFit Open 18.1 – Scaled

20 min AMRAP

– 8 hanging knee raises

– 10 SA DB hang power clean + jerk (35/25)

– 14/12 cal row

Performance

B) CrossFit Open 18.1 – RX

20 min AMRAP

– 8 toes to bar

– 10 SA DB hang power clean + jerk (50/35)

– 14/12 cal row

Tuesday 1/30

Fitness

A) E3M x 5 sets:

– 5 BB or double KB front squats @ 32X1 tempo

– 8-12 incline DB press

– 8-12 incline KB row w/ pause

B) For time: 

– 600m run

– 40 wallballs

– 400m run

– 30 RKB swings

– 200m run

– 20 up/down + box step-ups

Performance

A) E3M x 5 sets:

– 5 front squats @ 32X1 tempo

B) For time: 

– 600m run

– 60 wallballs (20/14)

– 400m run

– 40 RKB swings (53/35)

– 200m run

– 20 burpee + box jump overs (24/20”)

Wednesday 1/31

Fitness

A) E3M x 6 sets:

10-8-6-6-6 deadlifts

After even – 8-12 DB floor press

After odd – 8-12 tall kneeling banded lat pull-down 

B) E90S x 10-15 sets:

– 20 single unders

– 5 double KB deadlifts 

– 5-6 strict pull-ups

– 5-7 push-ups

Performance

A) E3M x 5 sets:

Set 1: 8-10 deadlifts (building set)

Sets 2-6: 6 deadlifts @ 2 RIR

B) E90S x 10-15 sets:

– 20 double unders

– 5 double KB deadlifts (53/35)

– 6 pull-ups

– 7 push-ups

Thursday 2/1

Fitness

E5M x 5-8 sets

Station 1:

– 400m row

– 8 double DB hang squat cleans (35/25s)

– 8-12 lemon squeezes

Station 2:

– 400m run

– 8-12 double DB push press

– 8 up/downs

Performance

E5M x 5-8 sets

Station 1:

– 500/400m row

– 8 double DB hang squat cleans (35/25s)

– 12 lemon squeezes

Station 2:

– 400m run

– 12 double DB push press

– 8 burpees to target

Friday 2/2

Fitness

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

Odd sets:

– 8/side SL wall assisted KB Romanian deadlifts

Even sets:

– 8-12 inverted BB rows

– 8-12 tough push-ups

Performance

A) E2.5M x 6 sets

Sets 1-2: 5 hang power snatches

Sets 3-4: 4 hang power snatches

Sets 5-6: 3 hang power snatches

*Build to a heavy double

Fitness & Performance

Strength Option

B) 3-4 sets for quality:

– 8/side DB rear foot elevated split squats

– 16-24 alt. KB gorilla row

– 1 lap/arm waiters walk

– 8/side split stance banded pallof press (outside foot forward)

OR

Conditioning Option

5-8 sets:

– 500m row / 1000 bike/ 400m run or ski @ 80-90%

75 sec rest

*Goal is to keep same paces as last week with slightly shorter rest 

Saturday 2/3

Fitness

TBA

Performance

TBA

Sunday 2/4

10-12pm Open Gym

Monday 1/22

Fitness

A) E2M x 8 sets:

– 3 back or box squats

After odd sets…

– 16-24 alt DB tall kneeling overhead piston press

After even sets…

– 8-12 tough ring rows

*Same or heavier than last week’s 3s

B) “Little Fran on the Run”

3 rounds for time:

– 400m run

– 15-12-9 reps of…

• DB thrusters 
• Strict Pull-ups 

Performance

A) E2M x 8 sets

Set 1: 3 back squats (building set)

Set 2-6: 3 back squats @ 1-2 RIR

*Same or heavier than last week’s 3s

B) “Fran on the Run”

3 rounds for time:

– 400m run

– 21-15-9 reps of…

• Thrusters (95/65)
• Pull-ups 

Tuesday 1/23

Fitness

A) E3M x 5 sets:

10-8-8-8-8 deadlifts

– 8-12 DB floor press

– 8-12 tall kneeling banded lat pull-down 

B) EMOM x 10-20 sets

– 7 RKB swings (53/35

– 3 box jump overs (24/20”)

– 5 push-ups

– 3 ring rows

Performance

A) E3M x 5 sets:

Set 1: 10 deadlifts (building)

Sets 2-5: 8 deadlifts @ 2-3 RIR

B) EMOM x 10-20 sets

– 7 RKB swings (53/35

– 3 box jump overs (24/20”)

– 5 push-ups

– 3 ring rows

Wednesday 1/24

Fitness

E4M x 8-12 total sets (4-6 each)

Station 1:

– 16/12 cal row

– 5 double DB hang power snatches

– 5 burpees

Station 2:

– 300m run (sub 200m)

– 5 DB front squats

– 9 hanging knee raise

Performance

E4M x 8-12 total sets (4-6 each)

Station 1:

– 20/16 cal row

– 5 hang power snatches (115/75, 95/65, 75/55)

– 7 burpees over barbell

Station 2:

– 300m run

– 5 overhead squats (sub front squat)

– 9 toes to bar

Thursday 1/25

Fitness

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

Odd sets:

– 8-12 DB Z press

– 8 weighted step-ups (R)

Even sets:

– 8-12/side half kneeling band row + reach

– 8 weighted step-ups (L)

B) 5 rounds for time:

– 200m run

– 6 double DB power cleans 

– 9 dips

– 12 air squats

R60S

Performance

A) E2.5M x 6 sets

Sets 1-2: 3 hang power cleans

Sets 3-4: 2 hang power cleans

Sets 5-6: 1 hang power cleans

*Build to a heavy double

B) 5 rounds for time:

– 200m run

– 6 tng power cleans (155/105, 135/95, 115/75)

– 9 ring dips

– 12 air squats

R60S

Friday 1/26

Fitness

A) E2M x 8 sets:

– 3-5 DB or BB bench press 

After Odd – 5 DB batwing rows w/ 4 sec pause

After Even – 5/side SL hip thrusts w/ pause

Performance

A) E2M x 8 sets:

– 3 bench press @ 1 RIR

After Odd – 5 DB batwing rows w/ 4 sec pause

After Even – 8/side shoulder external rotations

*Last day of this progression

Fitness & Performance

B) Strength Option

3-4 sets for quality:
– 20 DB walking lunges

– 10-20 OH banded tricep extensions

– 5-10 strict hanging leg raises

– DB/BB 21 gun salute

OR

Conditioning Option

5-8 sets:

– 500m row / 1000 bike/ 400m run or ski @ 80-90%

90 sec rest 

Saturday 1/27

Fitness

TBA

Performance

TBA

Sunday 1/28

10-12pm Open Gym

Monday 1/15

Fitness

A) E3M x 4 sets:

10-8-8-8 deadlifts

– 8-12 DB floor press

– 8-12 tall kneeling banded lat pull-down 

B) E5M x 3-5 sets:

– 400m row

– 15 RKB swings

– 9 dips

– 12 air squats

Performance

A) E3M x 4 sets:

Set 1: 10 deadlifts (building)

Sets 2-4: 8 deadlifts @ 2-3 RIR

B) E5M x 3-5 sets:

– 500/400m row

– 20 RKB swings (53/35)

– 10 ring dips

– 15 air squats

Tuesday 1/16

Fitness

E4M x 8-12 total sets (4-6 each)

Station 1:

– 16/12 cal row

– 5 up/down DB devil press

– 10 box step-ups

Station 2:

– 16/12 cal row

– 5-10 strict pull-ups

– 10 lemon squeezes

Performance

E4M x 8-12 total sets (4-6 each)

Station 1:

– 20/16 cal row

– 5 DB devil press (35/25s)

– 10 DB box step-ups

Station 2:

– 20/16 cal row

– 10 pull-ups

– 10 lemon squeezes

Wednesday 1/17

Fitness

A) E2M x 6 sets (3 each)

Odd sets:

– 8-12 DB Z press

– 8 weighted step-ups (R)

Even sets:

– 8-12/side half kneeling band row + reach

– 8 weighted step-ups (L)

B) 3 rounds for time:

– 400m run

– 16-12-8 

• SA DB hang power cleans (50/35)
• toes to bar

*HPC reps should be split between arms

Performance

A) E2.5M x 6 sets

Sets 1-2: 4 hang power cleans

Sets 3-4: 3 hang power cleans

Sets 5-6: 2 hang power cleans

*Build to a heavy double

B) 3 rounds for time:

– 400m run

– 20-16-12 

• SA DB hang power cleans (50/35)
• toes to bar

*HPC reps should be split between arms

Thursday 1/18

Fitness

A) E2M x 8 sets:

– 4-6 DB or BB bench press 

After Odd – 5 DB batwing rows w/ 4 sec pause

After Even – 5/side SL hip thrusts w/ pause

B) 5 rounds for time:

– 200m row

– 5 double DB hang power snatches

– 10 reverse lunges (weighted or unweighted)

– 25 single unders

R60S

Performance

A) E2M x 8 sets:

– 3 bench press @ 1-1.5 RIR

After Odd – 5 DB batwing rows w/ 4 sec pause

After Even – 8/side shoulder external rotations

B) 5 rounds for time:

– 250/200m row

– 5 hang power snatches (115/75, 95/65, 75/55)

– 10 front rack reverse lunges

– 25 double unders

R60S

Friday 1/19

Fitness & Performance

A) E4M x 4 sets

– 8-12 BB strict press

– 8-12/side bent over DB row

– 20 sec/side Copenhagen plank

*Same or heavier than last week

B) Strength Option

3-4 sets for quality:

– 16-24 alt. DB incline curls

– 8-12/side wall assist DB RDLs

– 8/side KB suitcase high steps

– 12-16 band/cable tricep push-downs

OR 

Conditioning Option

6-8 sets:

– 90 sec on / 90 sec rest @ 80-90% (run/row/bike/ski)

Saturday 1/20

Fitness

TBA

Performance

TBA

Sunday 1/21

10-12pm Open Gym

Monday 1/8

Fitness

A) E2M x 6 sets (3 each)

Odd sets:

– 8-12 DB Z press

– 8 weighted step-ups (R)

Even sets:

– 8-12/side half kneeling band row + reach

– 8 weighted step-ups (L)

B) E5M x 3-5 sets:
– 400m run

– 8 double DB or KB hang power cleans

– 6 up/down + box step-up

Performance

A) E2.5M x 6 sets

Sets 1-2: 5 hang power cleans

Sets 3-4: 4 hang power cleans

Sets 5-6: 3 hang power cleans

*Build to a heavy triple

B) E5M x 3-5 sets:
– 400m run

– 8 hang power cleans (115/75, 95/65)

– 8 burpee box jump overs (24/20”)

Tuesday 1/9

Fitness

A) E3M x 6 sets:

– 5-10 DB or BB bench press

– 5 DB batwing rows w/ 4 sec pause

– 8-12 sandbag hip thrusts off bench w/ pause

B) E60S x 10-20 sets:
– 5 RKB swings

– 3 dips

– 4 air squats

– 3 hanging knee raise

Performance

A) E3M x 6 sets:

– 5 bench press @ 1-2 RIR

– 5 DB batwing rows w/ 4 sec pause

– 8/side shoulder external rotations

B) E60S x 10-20 sets:
– 6 RKB swings

– 3 ring dips

– 6 air squats

– 3 toes to bar

Wednesday 1/10

Fitness

E3M x 10-14 total sets (5-7 each)

Station 1:

– 200m run

– 12 alt. DB snatch 

– 8 box step-ups (knee height)

Station 2:

– 12/9 cal row

– 12 DB push press (3/3/3/3)

– 8 lemon squeezes

Performance

E3M x 10-14 total sets (5-7 each)

Station 1:

– 200m run

– 16 alt. DB snatch (50/35)

– 8 alt. DB box step-ups (knee height)

Station 2:

– 15/12 cal row

– 16 DB push press (4/4/4/4)

– 8 lemon squeezes

Thursday 1/11

Fitness & Performance

A) E4M x 3 sets

– 8-12 BB strict press

– 8-12/side bent over DB row

– 20 sec/side Copenhagen plank

Fitness

B) 3 rounds for time

– 400m row

– 15-12-9 reps of

• DB push press
• strict pull-ups

– 30-24-18 single unders

Performance

B) 3 rounds for time

– 500/400m row

– 21-15-9 reps of

• shoulder to overhead (95/65)
• pull-ups

– 42-30-18 double unders

Friday 1/12

Fitness

A) E2M x 8 sets:

– 3 back or box squats

After odd sets…

– 16-24 alt DB tall kneeling overhead piston press

After even sets…

– 8-12 tough ring rows

*heavier than last week’s 5s

Performance

A) E2M x 8 sets

Set 1: 3 back squats (building set)

Set 2-6: 3 back squats @ 1-2 RIR

*heavier than last week’s 5s

B) Strength Option

3-4 sets for quality:

– 1 lap lateral sled drag

– 8-12 DB incline press

– 8-12 abwheel roll-outs

– 4-8 strict pull-ups (weighted if able)

OR 

Conditioning Option

10 sets:

– 60 sec on / 60 sec rest @ 80-90% (run/row/bike/ski)

Saturday 1/13

Fitness

TBA

Performance

TBA

Sunday 1/14

10-12pm Open Gym

Monday 12/25

Merry Christmas! – Gym closed

Tuesday 12/26

Fitness & Performance

A) E4M x 4 sets:

– 8 BB Romanian deadlifts* @ 3011 tempo

– 12-16 DB bench press w/ pause

– 12-16 straight arm banded lat pull-down

*Heavier than last week

Fitness

B) E5M x 3-5 sets:

– 400m run

– 12 RKB swings

– 9 strict pull-ups

Performance

B) E5M x 3-5 sets:

– 400m run

– 15 RKB swings (53/35)

– 12 pull-ups

RX+ complete with 70/44, CTB pull-ups or 5 bMUs

Wednesday 12/27

Fitness

E90S x sets 5-7 sets

1: 200m row

2: 19 DB thrusters (35/25s) + 9 hanging knee raises

3: 200m run

4: 6 up/down DB devil cleans + 6 box step-ups

5: rest

Performance

E90S x sets 5-7 sets

1: 250/200m row

2: 12 DB thrusters (35/25s) + 9 toes to bar

3: 200m run

4: 6 DB devil cleans + 6 box jump overs 

5: rest

RX+ perform w/ no rest set for a total of 7-8 sets.

Thursday 12/28

Fitness

A) E2M x 6 sets

Odd sets:

– 8-12/side SA DB bench press

– 8-12 BB good mornings

Even sets:

– 8-12/side SA half kneeling banded high row

– 12-16 hip extension marches (off bench)

*Last day for these movements

B) E90S x 10-15 sets:

– 20 single unders

– 4 DB hang power clean + push press

– 4 reverse lunges (prisoner or DB)

– 2 burpees

Performance

A) E2M x 6 sets:

Sets 1-3: 1 clean + 2 spit jerks

Sets 4-6: 1 clean + 1 split jerks

*Receive clean in full squat if able

B) E90S x 10-15 sets:

– 20 double unders

– 3 power clean + push jerks (115/75, 95/65, 75/55)

– 4 front rack reverse lunges

– 3 burpees over the barbell

Friday 12/29

Fitness

A) E3M x 5 sets:

– 8-12 DB or BB bench press

– 3-6 strict or 2-4 negative supinated pull-ups

– 8-12 sandbag hip thrusts off bench w/ pause

Performance

A) E3M x 5 sets:

– 6 bench press @ 2RIR

– 4-6 strict supinated/ring pull-ups

– 8/side shoulder external rotations

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 16 alternating DB death march

– 12-16/side SA banded tricep push-down (red)

– 8-12 banded Spanish squats

– 8-12 BB drag curls

OR

Conditioning Option

10 min AMRAP

– 10 cal row

– 10 air squats

– 10 push-ups

R3M

10 min AMRAP

– 10 cal row

– 10 RKB swings

– 10 abmat sit-ups

Saturday 12/30

Fitness

TBA

Performance

TBA

Sunday 12/31

10-12pm Open Gym

Monday 12/11

Fitness

A) E4M x 3 sets:

– 8-12 DB or BB bench press

– 4-8 strict or 2-4 negative supinated pull-ups

– 8-12 sandbag hip thrusts off bench w/ pause

B) 5 rounds – 3 min AMRAP

– 6 RKB swings

– 4 push-ups 

– 8 air squats

R60S after each round

Performance

A) E4M x 3 sets:

– 8 bench press @ 2RIR

– 4-8 strict supinated/ring pull-ups

– 8/side shoulder external rotations

B) “The Chief”

5 rounds – 3 min AMRAP

– 3 power cleans

– 6 push-ups

– 9 air squats

R60S after each round

Tuesday 12/12

Fitness

A) E2M x 8 sets (4 each)

Odd sets:

– 8-12/side half kneeling landmine press

– 6 toe drag box step-downs (R)

Even sets:

– 16 alt. KB gorilla rows

– 6 toe drag box step-downs (L)

B) E2M x 8-12 sets

Odd

– 12/9 cal row

– 8-12 alt. DB hang power snatch

Even

– 12/9 cal row

– 4-6 up/down + box step up

Performance

A) E2M x 8 sets:

Sets 1-2: 3 high hang snatch

Sets 3-4: 2 hang snatch

Sets 5-8: 1 snatch

*Receive in full squat if able

B) E2M x 8-12 sets

Odd

– 15/12 cal row

– 12 alt. DB hang power snatch (50/35)

Even

– 15/12 cal row

– 6 burpee + box jump overs (24/20”)

Wednesday 12/13

Fitness

EMOM x 4-7 sets

1: 12/9 cal row

2: 12 DB push press + 6 ring rows

3: 12 alternating box step-ups

4: 12/9 cal row

5: 6 dips + 9 lemon squeezes

6: 36 single unders

7: rest

Performance

EMOM x 4-7 sets

1: 15/12 cal row

2: 12 shoulder to overhead (115/75, 95/65, 75/55) + 6 pull-ups

3: 12 alternating box step-ups

4: 15/12 cal row

5: 6 dips + 9 lemon squeezes

6: 36 double unders

7: rest

Thursday 12/14

Fitness

A) E3.5M x 5 sets:

– 8 back or box squats

– 16-24 alt DB tall kneeling overhead piston press

– 8-12 tough ring rows

*heavier than last week’s 8s

B) E5M x 3-5 sets:

– 400m run (scale to 300m)

– 8 double DB/KB hang squat cleans

– 8-12 push-ups

Performance

A) E3.5M x 5 sets

Set 1: 6 back squats (building set)

Set 2-4: 6 back squats @ 2 RIR

*heavier than last week’s 8s

B) E5M x 3-5 sets:

– 400m run

– 8 double DB/KB hang squat cleans (35/25s)

– 16 push-ups

Friday 12/15

Fitness & Performance

A) E4M x 4 sets:

– 8 BB Romanian deadlifts* @ 3011 tempo

– 12-16 DB bench press w/ pause

– 12-16 straight arm banded lat pull-down

*Heavier than last week

B) Strength Option

3-4 sets for quality:

– 8-12 towel slide hamstring curls

– 12-16 band/cable tricep push-down

– 8-12 DB lat pull-over (off bench)

– 8 banded rotational snapbacks

OR 

Conditioning Option

16 min AMRAP:

– 8/6 cal row

– 2 lunges

– 2 RKB swings

– 2 KB push press (1/arm

*increase all movements except row by 2 reps

Saturday 12/16

Fitness

TBA

Performance

TBA

Sunday 12/17

Open Gym 10-12pm