Fitness & Performance
“Fight Gone Bad”
*Score is total reps across all three rounds
*Partner 2-3 to a group
Fitness & Performance
A) E3M x 6 sets:
– 5 bench press
After odd sets
– 9 DB lat pull-overs
After even sets
– 3 ring YTWs
*Heavier than your last set of 6 bench press
Fitness
B) E60S x 10-20 sets:
– 6 RKB swings
– 3 dips
– 6 prisoner lunges
Performance
B) E60S x 10-20 sets:
– 6 RKB swings (53/35)
– 3 ring dips
– 6 prisoner lunges
A) E2.5M x 8 sets:
– 3 front squats
*Sub double KB front squats w/ 3111 tempo
After odd sets
– 8-12 DB floor press w/ pause
After even sets
– 8-12 L-seated banded row
B) 6 rounds for time:
– 200m row or 400m bike
– 6 DB hang squat clean thrusters
– 24 single unders
R60S
Performance
A) E2.5M x 8 sets:
– 3 front squats
*5-10% heavier than your last set of 6s
B) 6 rounds for time:
– 250/200m row or 500/400m bike
– 6 DB hang squat clean thrusters (35/20s)
– 24 double unders
R60S
Fitness
A) E3.5M x 5 sets:
– 8-12/side SA DB overhead press (standing)
– 8/side KB curtsy lunges (goblet hold)
– 8-12 bent over BB rows
Performance
A) E3.5M x 5 sets:
– 2.2.2 TNG power snatch clusters
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 1 lap sled push or pull (heavy)
– 20 L-seated leg lift overs
– 10+ BB drag curls
– 10-20 cable/band tricep extensions
OR
Conditioning Option
10 rounds for time:
– 10 cal row or bike
– 10 alternating DB hang power snatch (50/35)
– 10 air squats
– 10 push-ups
*Scale push-ups by elevating upper body. Goal is to go unbroken with full range of motion for most sets.
Fitness
A) E4M x 4 sets:
– 8 deadlifts
– 8-12/side lean away DB delt raises
– 8/side banded pallof press
B) E5M x 3-5 sets:
– 400m row
– 12 plate ground to overhead
– 10 plate or prisoner lunges
– 8 hanging knee raises
Performance
A) E4M x 4 sets:
– 8 deadlifts @ RPE 7-8
B) E5M x 3-5 sets:
– 500/400m row
– 20 RKB swings (53/35)
– 15/12 push-ups
– 10 goblet squats
Merry Christmas! – Gym Closed
“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.
Monday 12/23
Fitness
A) E2M x 8 sets
Odd:
– 8-12/side half kneeling DB press
Even:
– 8-12 banded spanish squats
– 4 DB batwing rows w/ 6 count pause
B) 4 rounds for time:
– 400m run
– 12-9-6-3 double DB hang power clean + push press
– 36-27-18-9 single unders or lateral hops
Performance
A) E2M x 8 sets
Sets 1-2: 1 power clean + 2 pause split jerks
Sets 3-4: 1 power clean + 1 pause split jerk
Sets 5-8: 1 power clean + 1 split jerk
B) 4 rounds for time:
– 400m run
– 12-9-6-3 power clean + push jerk (135/95, 115/75, 95/65)
– 36-27-18-9 double unders