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

Fitness & Performance

A) E3.5M x 5 sets:

– 6 bench press @ RPE 8-9

– 9 DB lat pull-overs

– 3 ring YTWs

*Heavier than your last set of 8 bench press

B) Strength Option

3-4 sets for quality:

– 10/side b-stance DB/KB RDLs

– 10-20 ring tricep extensions

– 1 lap suitcase carry

– 20 alternating DB curls

OR 

Conditioning Option

20 min AMRAP:
– 15/12 cal row or bike

– 12 air squats

– 9 push-ups

– 6 lemon squeezes

A) E3M x 6 sets:

– 5 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 run or 400m bike

– 12 wallballs

– 6-9 strict pull-ups

R60S

Performance

A) E3.5M x 6 sets:

– 4-5 front squats 

*5-10% heavier than your last set of 6s

B) 6 rounds for time:

– 200m run or 500/400m bike

– 15 wallballs (20/14)

– 12 kipping or 6-9 strict pull-ups

R60S

Fitness

A) E4M x 4 sets:

– 8-12/side SA DB overhead press (standing)

– 8/side KB curtsy lunges (goblet hold)

– 8-12 bent over BB rows

B) E90S x 10-15 sets:

– 20 single unders

– 6 RKB swings

– 4 dips

– 2 burpee + box step-ups

Performance

A) E4M x 4 sets:

– 3.3.3 TNG power snatch clusters

B) E90S x 10-15 sets:

– 20 double unders

– 7 RKB swings (53/35)

– 5 ring dips

– 3 burpee + box jump overs

RX+ complete with reps of 9-6-3

Fitness & Performance

A) 30 min AMRAP:

– 250/200m row

– 12 DB hang power alean (6/side @ 50/35s)

– 12 box step-ups

– 250/200m row

– 12/9 push-ups

– 12 DB goblet squats

– 250/200m row

– 12 abmat sit-ups

– 12 ring rows

B) 3 sets for quality:

– 20-30 sec/side side planks

– 10 reverse snow angels

– 5 banded no moneys w/ 5 sec pause