Fitness & Performance

A) E3M x 4 sets:

– 8 BB strict press

– 10/s DB/KB bent over rows

– 8/s shoulder external rotations

Fitness

B) E2M x 8-12 sets

Odd: 12/9 cal row + 10 DB push press

Even: 12/9 cal row + 10 box step-ups (add medball if able)

Performance

B) E2M x 8-12 sets

Odd: 15/12 cal row + 10 shoulder to overhead (115/75, 95/65, 75/55)

Even: 15/12 cal row + 10 box jump overs* (20/24)”

*Sub medball weighted step ups for jumps

Fitness

A) E2M x 8 sets

Odd sets:

– 10/s SA DB bench press w/ pause

– 10 banded Spanish squats

Even sets:

– 10 DB lat pull-overs

– 10 BB good mornings (slower eccentric)

Performance

A) E2M x 8 sets:

Sets 1-2: 3 high hang snatch

Sets 2-4: 2 hang snatch

Sets 5-8: 1 hang snatch

*Receive in squat if able

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 lap lateral sled drag

– 5/s TGUP sit-ups (tough)

– 10-15/s SA banded tricep extensions (red)

– 10/s bent over DB rows

OR

Conditioning Option

10 rounds for time:

– 10 cal row or bike

– 3 strict pull-ups

– 9 air squats

– 6 dips

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
• R60S

*Score is total reps across all three rounds

*Partner 2-3 to a group

Fitness & Performance

E3M x 12-16 rounds (3-4 each)

Station 1:

– 250/200m row

– 12 DB hang power snatch (6/6 @ 50/35)

– 12/8 push-ups

Station 2:

– 200m run

– 12 box step-ups (20/16”)

– 6 strict pull-ups

Station 3:

– 250/200m row

– 24 double unders

– 12 ring rows

Station 4:

– 200m run

– 12 plate OH/plate hold/prisoner weighted lunges (45/35)

– 9 toes to bar/hanging knee raises

Fitness

A) E3M x 6 sets

– 2-3 deadlifts

After odd sets:

– 8-12 dips (ring or box/bench)

After even sets:

– 8-12 tall kneeling banded lat pulldown

B) E90S x 10-15 sets:

– 20 singe unders

– 5 double KB/DB deadlifts

– 3 burpees

– 3-5 ring rows

Performance

A) E3M x 8 sets:

– deadlift

Set 1: 2-4 reps @ 75% (building set)

Sets 2-8: 2 reps @ 85-90+% or 1-2 RIR

B) E90S x 10-15 sets:

– 20 double unders

– 3 deadlifts (225/155, 185/125, 155/105, 135/95)

– 3 burpee pull-ups

*RX+ complete with double push-up burpee pull-ups

Fitness & Performance

A) E4M x 4 sets:

– 8/s KB front foot elevated split squats

– 16-20 alternating seated DB overhead press 

– 10 2 up 1 down ring rows

Fitness

B) E2M x 8-12 sets

Odd sets: 12/9 cal row + 10 SA DB hang power clean + push press (5/5)

Even sets: 12/9 ca row + 10 DB goblet squats + 5 V-ups / lemon squeezes / abmat sit-ups

Performance

B) E2M x 8-12 sets

Odd sets: 15/12 cal row + 10 SA DB hang power clean + push press (5/5 @ 50/35)

Even sets: 15/12 ca row + 10 DB goblet squats + 5 V-ups

Fitness

A) E3M x 6 sets:

– 5 back squats 

– 12-16 DB floor press w/ pause

– 8-12/side half kneeling SA banded lat pull-down (green or black)

*BS heavier than 12/17

Performance

A) E3M x 8 sets:

Set 1: 3-5 back squats @ 75% or @ 4 RIR

Sets 2-8: 3 back squats @ 85+% or @ 1-2 RIR

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 lap reverse sled drag

– 1 lap KB suitcase carry

– 10-15 DB tricep rollback extensions

– 10-20 alt DB bicep curls

OR

Conditioning Option

5-7 rounds:

– 500m row or ski or 1000m bike 

R90S after each round.

*Keep same pace each round with strokes per minute in the mid 20s.

Merry Christmas! (gym closed)