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
Fitness & Performance
“Thanksgiving with the Girls”
For time:
“Angie’s” House
– 20 pull-ups
– 20 push-ups
– 20 sit-ups
– 20 air squats
“Helen’s” House
– 400 meter run
– 21 KB swings (53/35 lb)
– 12 pull-ups
“Fran’s” House
– 15 thrusters (95/65 lb)
“Nancy’s” House
– 400 meter run
– 15 overhead squats (95/65 lb – sub front squats)
“Grace & Isabel’s” House
– 20 ground-to-overheads (95/65 lb)
“Kelly’s” House
– 400 meter run
– 30 box jumps (24/20 in – sub step-ups
– 30 wallballs (20/14 lb)
*Sub box step ups
*Fitness has the option of using a lighter or empty BB or DBs.
Fitness
A) E4M x 5 sets:
– 5 deadlifts (building)
– 10-15 DB floor press w/ pause
– 10 standing straight arm banded lat pull-downs
B) E90S x 10-15 sets:
– 20 single unders
– 6 push-ups
– 5 double KB deadlifts
– 4 up/downs
Performance
A) E4M x 5 sets:
– 5 deadlifts @ 70-75 % 1RM or 2 RIR
*Heavier than 9/23
B) E90S x 10-15 sets:
– 20 double unders
– 3 deadlifts (225/155, 185/125, 155/105, 195/95)
– push-ups (3-6 HSPU, 6 DB deficit, or 6 chest to ground)
– 3 burpee pull-ups
*DLs should not exceed 75% of part A
Fitness & Performance
A) E4M x 4 sets:
– 8-12/side SA DB bench press w/ pause
– 3-4 negative or 4-8 weighted pull-ups
– 12 alternating goblet hold cossack squats
B) Strength Option
3-4 sets for quality:
– 10-15/side SA banded bent over tricep kick backs (red/orange)
– 1 lap lateral sled drag
– 20 alt. KB gorilla rows
– 30 sec/side side plank
OR
Conditioning Option
E5M x 3-5 sets:
– 500/400m row/ski or 1000/800m bike
– 2 rounds:
*Scale reps to 8-10-12 or 6-8-10 if needed.
Fitness
A) E2.5M x 6 sets:
– 5-5-5-3-3-3 push press
After odd sets – 4 DB batwing rows w/ 6 sec pause
After even sets – 8-12 banded Spanish squats
Performance
A) E2.5M x 6 sets:
– 5-5-5-3-3-3 push press
*Build to a tough but technically sound set
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 10-15 DB tricep rollback extensions
– 8/side KB front foot elevated split squat (on 35-45lb plate)
– 10 BB drag curls
– 5/side pallof press @ 5050 tempo (green band)
OR
Conditioning Option
10 sets:
– 60 sec on / 60 sec off (row, bike, or ski)
*Keep same pace but push it, around 80% output
Fitness & Performance
A) E3M x 5 sets:
– 5 bench press @ 31X1 tempo
– 10 tall kneeling banded lat pull-downs
– 10 bent over reverse flys (w/ with 5 or 10lb plates)
Fitness
B) E5M x 3-5 sets:
– 400m run
– 10-15 push-ups
– 10 alt hang DB snatch (50/35)
Performance
B) E5M x 3-5 sets:
– 400m run
– 20/16 push-ups
– 16 alt hang DB snatch (50/35)
Fitness
A) E2.5M x 6 sets:
– 5 push press
After odd sets…
– 10 ring rows w/ 10 sec hold on final rep
After even sets…
– 10 DB Romanian deadlifts @ 3011 tempo
B) 4 rounds for time:
– 400m run or 1000/800m bike
– 8-6-4-2 up/down DB devil press
– 16-12-8-4 single DB box step overs (scale with no DB)
Performance
A) E2.5M x 6 sets:
– 5 push press
B) 4 rounds for time:
– 400m run or 1000/800m bike
– 8-6-4-2 DB devil press (35/20s)
– 16-12-8-4 DB box step overs (20/16”)
Fitness
A) E2M x 6 sets:
– 5 BB push press (building)
After odd – 8-12/side half kneeling band row + reach
After even – 8-12 tough goblet squats
Performance
A) E2M x 6 sets:
– 3 push jerk
*Barbell starts from the floor.
*Build to a heavy triple.
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 20 DB/KB walking lunges
– 10-20 DB rollback tricep extensions
– 30 sec L-sit or 15 sec/side
– 10 ring face curls
OR
Conditioning Option
For time:
– 1000/800m row
– 30 box step-ups
– 30 DB snatch (50/35)
– 500/400m row
– 30 DB snatch (50/35)
– 30 box step-ups
– 1000/800m row