Fitness & Performance
“Fight Gone Bad”
3 rounds for total reps:
– 1 minute wallballs (20/14)
– 1 minute KB sumo deadlift highpulls (70/53)
– 1 minute box jumps (20 in)
– 1 minute push press (75/55)
– 1 minute row for calories
– 1 minute Rest
Fitness
A) E4M x 4 sets:
– 6 BB or goblet box squats
– 7/side single arm ring rows
– 8/side single arm DB floor press w/ pause
*Box squats should be heavier than last week.
B) E4M x 4-5 sets:
– 15/12 cal row
– 12 wallballs (20/14)
– 9 hanging knee raises or lemon squeezes
Performance
A) E3.5M x 4 sets:
– 6 back squats 72.5-77.5%
B) E4M x 4-5 sets:
– 20/15 cal row
– 15 wallballs (20/14)
– 10 toes to bar
Fitness
A) E2M x 8 sets (4 each)
Odd sets: 16 alternating top down DB incline press
Even sets: 8 bent over BB rows w/ pause
B) E3MOM x 4-7 sets:
– 250/200m row
– 6 shoulder to overhead (115/75,95/65)
– 6 up/down to box step up
Performance
A) E2M x 8 sets
Sets 1-4: 1 pause split jerk + 2 split jerks
Sets 5-8: 2 split jerks
B) E3MOM x 4-7 sets:
– 250/200m row
– 6 shoulder to overhead (115/75,95/65)
– 6 burpee box jump overs
*RX+ use 135/95 or 155/105.
Fitness
A) E2M x 4 sets each
Station 1:
- 6-8/side DB box step-ups
Station 2:
- 10-12 DB French press
- 10-12 tall kneeling banded lat pull-downs
*Same or heavier weight than last week.
B) EMOM x 10-20 sets
– 3 strict pull-ups
– 4 DB hang squat clean
– 5 push-ups
*Elevate push-ups if needed to keep unbroken.
Performance
A) E2M x 8 sets:
Sets 1-4: 2 position clean (hang, floor)
Sets 6-8: 1 clean (floor)
*Receive cleans in a full squat if able
B) EMOM x 10-20 sets
– 3 strict pull-ups
– 3-4 DB hang squat clean (35/25s)
– 3-5 burpees
*RX+ use 50/35s.
Fitness & Performance
A) E3.5M x 4 sets:
– 12-16 DB/KB Romanian deadlifts
– 8-12 dips (weighted, BW, band, box)
– 8-12 L-seated band row w/ pause
*Heavier than 12/18
B) 5 rounds for time:
– 200m run
– 15 RKB swings (53/35)
– 12/9 push-ups
R60S
*RX+ use 70/44 w/ deficit push-ups or 6-9 HSPUs.
Fitness
E2M x 3-4 sets
Station 1: 24/18 or 20/15 cal row
Station 2: 12 DB thrusters + 9 strict pull-ups + 6 up/downs
Station 3: 300m or 200m run
Station 4: 12 RKB swings + 9 push-ups + 30 single unders
Station 5: rest
Performance
E2M x 3-4 sets
Station 1: 30/24 cal row
Station 2: 12 thrusters (95/65) + 9 pull-ups + 6 burpees over the bar
Station 3: 300m run
Station 4: 15 RKB swings (53/35) + 12 push-ups + 30 double unders
Station 5: rest
RX+: 40/30 cal row, 115/75 BB, 400m run, 70/44 KB and 50 double unders
Gym Closed – Merry Christmas!
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 (53/35)
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.
