Monday 1/16

Fitness & Performance

A) E4M x 4 sets:

– 1 RIR bench press @ 80% (Fitness: 4-8)

– 12-16 alternating KB gorilla rows

– 8-12/side banded lateral delt raise

Fitness

B) E3M x 4-8 sets:

– 12/9 cal row

– 4-6 DB up/down devil cleans

– 6 box step-ups

Performance

B) E3M x 4-8 sets:

– 15/12 cal row

– 5 DB devil cleans (35/25s)

– 5 box jump overs (24/20”)

Tuesday 1/17

Fitness & Performance

A) E2M x 6 sets

– 5-4-3-2-1-1 BB push press

*Build to a tough single rep

Fitness

B) E60S x 10-20 sets:

– 3-5 DB push press

– 3-4 hanging knee raise

– 3 burpees (sub up/downs)

Performance

B) E60S x 10-20 sets:

– 3 shoulder to overhead (135/95, 115/75, 95/65)

– 4 toes to bar

– 5 burpees over the barbell

RX* complete with 155/105

Wednesday 1/18

Fitness

E8M x 4-6 sets:

– 400m run

– 8 double DB hang power snatch

– 9 strict pull-ups

– 10 goblet/prisioner hold reverse lunges 

– 45 single unders

Performance

E8M x 4-6 sets:

– 400m run

– 8 hang power snatch (95/64, 75/55, 65/45)

– 10 front rack reverse lunges

– 12 pull-ups

– 45 double unders

*RX+ sub in 4 bar or ring MUs for pull-ups.

Thursday 1/19

A) E3M x 5 sets

– 4 BB front squats @ 32X1 tempo

– 8-12 L-seated band rows

– 4/side half kneeling pallof press

*build heavier than last week

B) 5 rounds for time:

– 200m row

– 5 DB hang squat cleans

– 10 push-ups (elevate if needed)

R60S

Performance

A) E3M x 5 sets:

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

*build heavier than last week

B) 5 rounds for time:

– 250/200m row

– 5 touch & go squat cleans (135/95, 115/75, 95/65)

– 15/12 push-ups

R60S

RX+ perform w/ 155/105 and 10 kHSPU or 5-10 sHSPU

Friday 1/20

A) E3M x 4 sets

– 8-8-4-4 deadlifts (building)

– 8-12 tall kneeling DB presses

– 8-12/side bent over KB rows

Performance

A) E3M x 4 sets:

– deadlifts

Set 1: 8 @ 65%

Sets 2: 6 @ 70%

Sets 3-4: 4 @ 75%

Fitness & Performance

Strength Option

B) 3-4 sets for quality:

– 16 alt. top-down DB incline press (8/s)

– 8-12 banded Spanish squats

– 16 alt. top-down KB incline chest supported row (8/s)

– 1 lap lateral sled drag

OR 

Conditioning Option

For time:

– 800m run

+

10 rounds:

– 10 RKB swings

– 9 air squats

– 8 ring rows

+

– 800m run

Saturday 1/21

Fitness

TBA

Performance

TBA

Sunday 1/22

10-12 Open Gym  

Monday 1/9

Fitness & Performance

A) E2M x 6 sets

– 5-4-3-3-2-2 BB push press

*Build to a tough 2 reps

Fitness

B) 5 rounds for time:

– 200m run

– 10 SA DB hang clean + push press (5/side)

– 4 up/down + box step-up

R60S

Performance

B) 5 rounds for time:

– 200m run

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

– 6 burpee box jump overs (24/20”)

R60S

Tuesday 1/10

Fitness

E8M x 4-6 sets:

– 400m row

– 8 DB hang power cleans

– 10 hanging knee raises

– 12 DB goblet/prisoner walking lunges

– 30 single unders

Performance

E8M x 4-6 sets:

– 500/400m row

– 8 hang power cleans (115/75, 95/65)

– 12 toes to bar

– 16 plate overhead walking lunges (45/35, 35/25)

– 48 double unders

Wednesday 1/11

Fitness

A) E3M x 4 sets

– 5 BB front squats @ 32X1 tempo

– 8-12 L-seated band rows

– 4/side half kneeling pallof press w/ knee liftoff 

B) E3M x 4-8 sets

– 12/9 cal row

– 12 wallballs (20/14)

– 6 pull-ups

Performance

A) E3M x 5 sets:

– 3 front squats @ 32X1 tempo

*Start lighter and build to a tough set at tempo

B) E3M x 4-8 sets

– 12/9 cal row

– 12 wallballs (20/14)

– 6 pull-ups

RX+ complete with 15/12 cal row and sub pull-ups w/ 3 bMUs

Thursday 1/12

A) E3M x 4 sets

– 8-8-6-6 deadlifts (6s heavier than 8s)

– 8-12 tall kneeling DB presses

– 8-12/side bent over KB rows

B) E90S x 10-15 sets:

– 8 RKB swings

– 4-8 dips

– 8 air squats

– 4-8 lemon squeezes

Performance

A) E3M x 4 sets:

– deadlifts

Set 1: 8 @ 55%

Sets 2: 8 @ 65%

Sets 3-4: 6 @ 70%

B) E90S x 10-15 sets:

– 8 RKB swings (53/35)

– 4-8 ring dips

– 8 goblet squats

– 4-8 lemon squeezes

RX+ perform w/ 12 RKB swings and 3-6 HSPUs (sub for RD)

Friday 1/13

Fitness

A) E2M x 8 sets

Odd sets:

– 8-12/side half kneeling DB press

– 8-12 tough ring rows

Even sets:

– 8/side KB split squats

Performance

A) E2M x 8 sets:

– 1 clean

*Build to today’s heavy single

Fitness & Performance

Strength Option

B) 3-4 sets for quality:

– 8-12 double KB heel elevated front squat

– 12-16/side lean away DB delt raise

– 1 lap heavy sled drag or push

– 16-20 banded tricep push-down

OR

Conditioning Option

For time:

– 800m run

– 80 double unders

– 600m run

– 60 box step-ups

– 400m run

– 40 push-ups

– 200m run

– 20 burpees

Saturday 1/14

Fitness

TBA

Performance

TBA

Sunday 1/15

10-12 Open Gym  

Monday 1/2 – 7:45 and 9am only

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
• – 1 minute rest

Tuesday 1/3

Fitness

A) E3M x 4 sets

– 8 deadlifts 

– 8-12 tall kneeling DB presses

– 8-12/side bent over KB rows

B) 5 rounds for time:

– 200m run

– 10 reverse lunges (prisoner or goblet)

– 10 DB push presses

R60S

Performance

A) E3M x 4 sets:

– deadlifts

Set 1: 8 @ 55%

Sets 2-4: 8 @ 65%

B) 5 rounds for time:

– 200m run

– 10 DB/KB front rack reverse lunges (35/25s)

– 10 push presses

R60S

RX+ use 53/35s

Wednesday 1/4

Fitness

E3M x 8-12 sets:
Odd sets:

– 200m run (sub hill run)

– 12 DB hang power cleans (3/3/3/3)

– 4 up/down + box step-up

Even sets:

– 200m row

– 8-12 dips

– 24 single unders

Performance

E3M x 8-12 sets:
Odd sets:

– 200m run

– 12 DB hang power cleans (3/3/3/3 @ 53/35)

– 4 burpee box jump overs (24/20”)

Even sets:

– 250/200m row

– 8-12 ring dips

– 24 double unders

Thursday 1/5

Fitness

A) E2M x 8 sets

Odd sets:

– 8-12/side half kneeling DB press

– 8-12 tough ring rows

Even sets:

– 8/side KB split squats

B) EMOM x 10-20 minutes:

– 3 DB hang squat cleans

– 3 hanging knee raises

– 3-5 push-ups

Performance

A) E2M x 8 sets:

Sets 1-4: 1 slow pull clean + 1 clean

Sets 5-8: 1 clean

*Spend 3 counts on first pull

*Build to today’s heavy single

B) EMOM x 10-20 minutes:

– 1 squat clean @ 75% of A

– 1 front squat

– 3 toes to bar

– 5 push-ups

Friday 1/6

Fitness & Performance

A) E4M x 4 sets:

– 1 RIR bench press @ 75-80% (Fitness: 6-10)

– 8-12/side bent over DB/KB rows

– 8-12 bent over reverse flies w/ pause

B) Strength Option

3-4 sets for quality:
– 12-16 DB Tate presses

– 8/side B-stance KB Romanian deadlifts

– 4-8 tough pull-ups (weighted, BW, banded)

– 1 lap reverse sled drag

OR

Conditioning Option

For time:

– 500m row

– 50 RKB swings (53/35)

– 400m run

– 40 wallballs (20/14)

– 500m row

– 30 abmat sit-ups

– 400m run

– 20 burpees

Saturday 1/7

Fitness

TBA

Performance

TBA

Sunday 1/8

10-12 Open Gym  

Monday 12/26 – 7:45 and 9am only

Fitness

E12M x 3 total stations
Station 1

3 rounds:

– 200m row

– 15 RKB swings 

– 12 push-ups

Station 2

3 rounds:

– 200m run

– 12 DB thrusters

– 9 strict pull-ups

Station 3

3 rounds:

– row or run

– 9 DB up/down devil cleans

– 6 box step overs

Performance

E12M x 3 total stations
Station 1

3 rounds:

– 250/200m row

– 15 RKB swings (53/35)

– 15/12 push-ups

Station 2

3 rounds:

– 200m run

– 12 thrusters (95/65)

– 12 pull-ups

Station 3

3 rounds:

– row or run

– 9 DB devil cleans (35/25s) 

– 9 box jump overs (24/20”)

Tuesday 12/27 – no 7pm

Fitness & Performance

A) E4M x 4 sets:

– 1 RIR bench press @ 72.5-77.5%

– 8-12/side bent over DB/KB rows

– 8-12 bent over reverse flies w/ pause

Fitness

B) E90S x 10-15 sets:

– 20 single unders or lateral hops

– 4 DB hang power cleans

– 6 hanging knee raises

– 8 air squats

Performance

B) E90S x 10-15 sets:

– 20 double unders

– 3 power cleans (135/95, 115/75, 95/65)

– 6 toes to bar

– 9 air squats

RX+ use 155/105

Wednesday 12/28 – no 7pm

Fitness & Performance

A) E2M x 6 sets

– 5-5-4-4-3-3 BB push press

*Build to a tough 3 reps

Fitness

B) 3 rounds for time:
– 400m run

– 16-12-8 reps of

• DB press
• box step-ups

Performance

B) 3 rounds for time:
– 400m run

– 21-15-9 reps of

• push press (95/65, 75/55)
• box jump overs (24/20”)

Thursday 12/29 – no 7pm

Fitness

E3M x 8-12 sets:
Odd sets:

– 200m row

– 8 alternating DB snatch 

– 8 push-ups

Even sets:

– 200m run (sub hill run)

– 12 DB goblet hold reverse lunges

– 4 burpees

Performance

E3M x 8-12 sets:
Odd sets:

– 250/200m row

– 8 alternating DB snatch (50/35)

– 12/8 push-ups

Even sets:

– 200m run

– 12 DB goblet hold reverse lunges

– 4 burpees

Friday 12/30

Fitness

A) E2M x 10 sets

– 2-3 BB back or box squats

After Even sets:

– 8-12 DB floor press

After Odd sets:

– 8-12/side half kneeling banded high row

Performance

A) E2M x 10 sets:

– 1 back squat @ 85%

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 lap reverse sled drag

– 8-12 dips (banded, BW, or weighted)

– 8-12 DB Romanian deadlifts

– 16 alt. KB gorilla rows

OR 

Conditioning Option

For time:

– 800m run

– 60 walking lunges

– 600m run 

– 40 abmat sit-ups

– 400m run 

– 20 burpee pull-ups

– 200m run

Saturday 12/31

Fitness

TBA

Performance

TBA

Sunday 1/1

Gym Closed

Monday 12/19

Fitness & Performance

A) E2M x 6 sets

– 5-5-4-4-4 BB push press

*Build to a tough 4 reps

Fitness

B) E90S x 10-15 sets:

– 20 single unders

– 3-6 DB push press

– 3-6 pull-ups

– 6-9 air squats

Performance

B) E90S x 10-15 sets:

– 20 double unders

– 3 shoulder to overhead (135/95, 115/75, 95/65)

– 6 pull-ups

– 9 air squats

RX+ use 155/105

Tuesday 12/20

Fitness

A) E3M x 6 sets

– 4 BB back or box squats

After Even sets:

– 8-12 DB floor press

After Odd sets:

– 8-12/side half kneeling banded high row

B) E5M x 3-4 sets:

– 400m row

– 10-15 wallballs

– 10 dips or push-ups

– 10 box step-ups

Performance

A) E2.5M x 8 sets:

– 2-3 back squats @ 80-85%

B) E5M x 3-4 sets:

– 500/400m row

– 18 wallballs (20/14)

– 12 ring dips

– 6 box jump overs (24/20”)

RX+ complete with 20-15-10 rep scheme

Wednesday 12/21

Fitness

E4M x 6-10 sets:
Odd sets:

– 200m row

– 8 DB hang power cleans 

– 8 up/downs

Even sets:

– 200m run

– 8 DB front squats (sub single DB goblet squat)

– 8 lemon squeezes

Performance

E4M x 6-10 sets:
Odd sets:

– 250/200m row

– 8 hang power cleans (115/75, 95/65)

– 8 burpees over the barbell

Even sets:

– 200m run

– 8 front squats

– 8 lemon squeezes

Thursday 12/22

Fitness

A) E3M x 4 sets

– 8 deadlifts 

– 8-12 tall kneeling DB presses

– 8-12/side bent over KB rows

B) E3M x 4-8 sets

– 12/9 cal row (scale to 10/7)

– 12 RKB swings

– 24 single unders 

Performance

A) E3M x 4 sets:

– deadlifts

Set 1: 8 @ 55%

Sets 2-4: 8 @ 60%

B) E3M x 4-8 sets

– 15/12 cal row

– 12 RKB swings (53/35)

– 24 double unders

RX+ complete with 15/12 – 15 RKBS (70/44), 30 DUs

Friday 12/23

Fitness

A) E2M x 8 sets

Odd sets:

– 8-12/side half kneeling DB press

– 8-12 tough ring rows

Even sets:

– 8/side KB split squats

Performance

A) E2M x 8 sets:

Sets 1-4: 1 pause clean + 1 clean

Sets 5-8: 1 clean

*Build to today’s heavy single

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 6/side b-stance BB good mornings

– 8-12 DB bench press w/ 3111 tempo

– 8-12 heel elevated KB front squats

– 8-12/side half kneeling banded high row

OR 

Conditioning Option 

For time:

– 1000m row

– 75 air squats

– 750m row

– 50 SA DB/KB push press (25/arm @ 50/35)

– 500m row

– 25 burpees over the rower

Saturday 12/24

Fitness

“12 Days of Christmas”

1: DB devil press

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 devil press

2: ring dips

3: thrusters 

4: toes to bar

5: hang power cleans 

6: pull-ups

7: shoulder to overhead

8: KB swings

9: box jumps – SD (24/20”)

10: calories rowed

11: wallballs (20/14)

12: burpees

RX+: 55/35 devil press, 115/75 barbell, 70/44 kettlebell

RX: 35/25 devil press, 95/65 barbell, 53/35 kettlebell

Scaled: 25/15 devil press, 75/45 barbell, 35/25 kettlebell

*Like the song “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.

Sunday 12/15 – Christmas

Gym Closed – Merry Christmas!

Monday 12/12

Fitness

A) E3M x 6 sets

– 4 BB back or box squats

After Even sets:

– 8-12 DB floor press

After Odd sets:

– 8-12/side half kneeling banded high row

B) E2M x 8-12 total sets

– 12/9 or 10/7 cal row

After odd sets:

– 6 DB thrusters

After even sets

– 4-6 strict pull-ups

Performance

A) E3M x 6 sets:

– 4 back squats @ 75-80%

B) E2M x 8-12 total sets

– 12/9 cal row

After odd sets:

– 6 thrusters (95/65)

After even sets

– 6 pull-ups

RX+ 15/12 cal row, 115/75 thrusters, CTB pull-ups

Tuesday 12/13

Fitness

E4M x 6-10 sets:
Odd sets:

– 200m run

– 4 DB up/down devil presses

– 8 box step-overs

Even sets:

– 200m row

– 4-8 hanging knee raise

– 24 single unders

Performance

E4M x 6-10 sets:
Odd sets:

– 200m run

– 4 DB devil presses (35/25s)

– 8 DB box step-overs (20/16”)

Even sets:

– 250/200m row

– 8 toes to bar

– 24 double unders

Wednesday 12/14

Fitness & Performance

A) E4M x 4 sets

– 8 BB Romanian deadlifts @ 3011 tempo

– 12-16 DB incline press

– 8-12/side bent over KB rows

*Compare to 12/5

Fitness

B) EMOM x 10-20 sets:

– 5 wallballs

– 5 RKB swings

– 3 dips or push-ups

Performance

B) EMOM x 10-20 sets:

– 5 wallballs (20/14)

– 7 RKB swings (53/35)

– 3 ring dips

Thursday 12/15

Fitness

A) E2M x 8 sets

Odd sets:

– 8-12/side half kneeling DB press

– 8-12 tough ring rows

Even sets:

– 8/side KB split squats

B) 4 rounds for time:
– 400m run

– 12-9-6-3 DB hang squat cleans 

Performance

A) E2M x 8 sets:

Sets 1-4: 2 hang cleans

Sets 5-8: 1 hang clean

B) 4 rounds for time:
– 400m run

– 12-9-6-3 squat cleans (115/75, 95/65)

RX+ use 135/95

Friday 12/16

Fitness & Performance

A) E4M x 4 sets:

– 1-2 RIR bench press @ 70-75%

– 8-12/side bent over DB/KB rows

– 8-12 bent over reverse flies w/ pause

B) Strength Option

3-4 sets for quality:

– 1 lap lateral sled drag

– 4-8 strict supinated pull-ups

– 16-20 KB walking lunges

– 12-16 DB skull crushers

OR

Conditioning Option

28-21-15-9 reps for time:

– cal row

– RKB swings (53/35)

– push-ups

– air squats

Saturday 12/17

Fitness

TBA

Performance

TBA

Sunday 12/18

Open Gym 10-12pm

Monday 12/5

Fitness & Performance

A) E4M x 4 sets

– 8 BB Romanian deadlifts @ 3011 tempo

– 12-16 DB incline press

– 8-12/side bent over KB rows

*Compare to 11/22

Fitness

B) Every 2 minutes x  8-12 sets (16-24 minutes)

Odd: 200m row

Even: 

– 6 DB hang power cleans 

– 6 reverse lunges (double DB, groblet, or prisoner)

– 3-6 hanging knee raises

– 3-6 up/downs

Performance

B) Every 2 minutes x  8-12 sets (16-24 minutes)

Odd: 250/200m row

Even: 

– 6 hang power cleans (115/75, 95/65, 75/55)

– 6 front rack reverse lunges

– 6 toes to bar

– 6 burpees over the barbell

RX+ sub 3 bMU for T2B

Tuesday 12/6

Fitness

A) E2M x 8 sets

Odd sets:

– 8-12/side half kneeling DB press

– 8-12 tough ring rows

Even sets:

– 8/side KB split squats

B) E90S x 10-15 sets:

– 20 single unders (sub lateral hops)

– 4-6 alternating DB snatches

– 4-6 box step-overs

– 4-6 push-ups (elevate if needed)

Performance

A) E2M x 8 sets:

Sets 1-4: 1 pause snatch (pause 2 counts @ knee)

Sets 5-8: 1 snatch

B) E90S x 10-15 sets:

– 20 double unders

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

– 5 box jump overs (24/20”)

– 7 push-ups 

Wednesday 12/7

Fitness

E5M x 5-8 sets:

– 300 row

– 12 wallballs

– 12 RKB swings 

– 12 SA KB/DB push press (6/side)

– 6-9 strict pull-ups

Performance

E5M x 5-8 sets:

– 375/300 row

– 15 wallballs (20/14)

– 15 RKB swings (53/35)

– 12 SA KB push press (6/side)

– 9 pull-ups

Thursday 12/8

A) E4M x 4 sets:

– 8-12 close grip bench press

– 4-8 strict supinated pull-ups

– 10-15 banded face pulls

B) 3 rounds for time:

– 400m run

– 15-12-9 reps of…

• Double KB deadlifts
• Dips
• Lemon squeezes

Performance

A) E4M x 4 sets:

– 1-2 RIR close grip bench press @ 65-70%

– 4-8 weighted or strict supinated pull-ups

– 10-15 banded face pulls

B) 3 rounds for time:

– 400m run

– 20-15-10 reps of…

• Double KB deadlifts (53/35s)
• Ring dips
• Lemon squeezes

Friday 12/9

Fitness & Performance

A) E2M x 6 sets

– 5 BB push press

*Build to a tough 5 reps

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 lap reverse sled drag

– 8-12 bent over BB rows

– 1 lap/arm KB waiters walk

– 12-16 banded tricep push-down

OR 

Conditioning

3 rounds for time:

– 750/600-500/400-250/200m row

– 4-3-2 rounds of:

• 12 SA DB hang power cleans (6/side @ 50/35)
• 9 push-ups
• 6 toes to bar

RX+ complete with 70/44 KB, 6 HSPU, 3 MUs

Saturday 12/10

Fitness

TBA

Performance

TBA

Sunday 12/11

Open Gym 10-12pm

Monday 11/28

Fitness

A) E2M x 8 sets

Odd sets:

– 8-12/side half kneeling BB landmine presses

Even sets:

– 12-16 alternating KB gorilla rows

– 8-12 KB Romanian deadlifts

*Heavier than last week

B) EMOM x 10-20 sets

– 4 alt. DB snatch

– 3 goblet squats

– 3 hanging knee raises

– 3 push-ups

Performance

A) E2M x 8 sets:

Sets 1-4: 1 hang snatch + 1 snatch

Sets 5-8: 1 snatch

B) EMOM x 10-20 sets

– 1 power snatch @ 70-75% of A

– 2 overhead squats

– 3 toes to bar

– 4 push-ups

*Scale OHS with front squats

Tuesday 11/29

Fitness

A) E4M x 4 sets:

– 8-12 close grip bench press

– 4-8 strict supinated pull-ups

– 10-15 banded face pulls

B) Every 2 minutes x  8-12 sets (16-24 minutes)

Odd: 200m run (scale to top of hill)

Even: 

– 12 SA DB hang power cleans (3/3/3/3)

– 4-8 dips

– 4 burpees

Performance

A) E4M x 4 sets:

– 1-2 RIR close grip bench press @ 65-70%

– 4-8 weighted or strict supinated pull-ups

– 10-15 banded face pulls

B) Every 2 minutes x  8-12 sets (16-24 minutes)

Odd: 200m run

Even: 

– 12 SA DB hang power cleans (3/3/3/3 @ 50/35)

– 6-12 dips

– 6 burpees over DB

Wednesday 11/30

Fitness

A) E3M x 8 sets

Odd sets:

– 8 double KB heel elevated front squats

– 12-16 alternating hanging knee raises

Even sets:

– 8-12 BB inverted row

– 12-16 L-seated DB overhead piston press

B) E3M x 4-8 sets

– 12/9 cal row

– 6 DB hang power clean + push press

– 6 box step-ups

Scale up with more row calories and/or adding DB to step-ups.

Performance

A) E3M x 8 sets:

– 1 power clean + push or split jerk 

B) E3M x 4-8 sets

– 15/12 cal row

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

– 7 box jump overs (24/20”)

RX+ add in 3 bar MUs to the end of each set

Thursday 12/1

Fitness

E5M x 5-8 sets:

– 300m run (scale with 200m)

– 5 DB up/down devil press 

– 10 goblet / prisoner reverse lunges 

– 6-8 strict pull-ups

– 20 single unders

Performance

E5M x 5-8 sets:

– 300m run

– 5 DB devil press (35/25s)

– 10 DB reverse lunges 

– 10 pull-ups

– 25 double unders

Friday 12/2

Fitness

A) E3M x 6 sets

– 5 BB back or box squats

After Even sets:

– 8-12 DB floor press

After Odd sets:

– 4-6/side SA ring row w/ reach

Performance

A) E3M x 6 sets:

– 5 back squats @ 70-75%

Fitness & Performance

B) 3-4 sets for quality:

– 12-16 alternating BB or DB reverse lunges

– 12-16 tough push-ups (be creative)

– 16-20 seated leg lift-overs

– 16-20 alternating DB bicep curls

OR 

Conditioning

3 rounds for time:

– 600-400-200m run

– 4-3-2 rounds of “Cindy”

Cindy: 5 pull-ups, 10 push-ups, 15 air squats

Saturday 12/3

Fitness

TBA

Performance

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Join us for our Christmas Party at Goodfriend (6pm)!

Sunday 12/4

Open Gym 10-12pm