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

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 run

– 12 plate ground to overhead

– 10 plate or prisoner lunges

– 8 hanging knee raises

Performance

A) E4M x 4 sets:

– 8 deadlifts @ RPE 5-6

B) E5M x 3-5 sets:

– 400m run

– 12 plate ground to overhead (45/35)

– 10 overhead plate lunges

– 8 toes to bar

Fitness

A) E2M x 8 sets

Odd:

– 8/side front foot elevated split squats (knee over toe focus)

Even:

– 16 alt DB incline presses

– 16 alt KB chest supported row

Performance

A) E2M x 8 sets

– 1 clean from the floor

*Receive in full squat if able

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 length seated hand over hand vertical sled pull

– 10-20 band or cable tricep push-downs

– 10 tough goblet squats w/ pause

– 5/side half kneeling pallof press (outside knee up) @ 3030 tempo

OR

Conditioning Option

9 rounds for time:

– 12 cal row/bike/ski

– 9 goblet squats (53/35)

– 9-12 push-ups

– 6 box jump overs or step-ups

A) E4M x 4 sets:

– 8 bench press @ RPE 8-9

– 8-12 banded straight arm lat pull-downs

– 8-12 bent over reverse flys w/ pause

*Heavier than your last set of 8 bench press

Fitness

B) E5M x 3-5 sets:

– 400m row

– 5 DB devil cleans

– 10 DB push press

– 5-10 strict pull-ups

Performance

B) E5M x 3-5 sets:

– 500/400m row

– 6 DB devil cleans (35/20s)

– 12 DB push press

– 6-12 strict or 15 kipping pull-ups