Fitness
A) E3M x 6 sets
– 4 BB back or box squats
After Even sets:
– 8-12 DB floor press
After Odd sets:
– 8-12/side half kneeling banded high row
B) E2M x 8-12 total sets
– 12/9 or 10/7 cal row
After odd sets:
– 6 DB thrusters
After even sets
– 4-6 strict pull-ups
Performance
A) E3M x 6 sets:
– 4 back squats @ 75-80%
B) E2M x 8-12 total sets
– 12/9 cal row
After odd sets:
– 6 thrusters (95/65)
After even sets
– 6 pull-ups
RX+ 15/12 cal row, 115/75 thrusters, CTB pull-ups
Fitness
E12M…
Station 1:
– 800m row
– 40 alt. SA DB power cleans (20/side)
– 40 SA DB push press (20/side)
Station 2:
– 800m run
– 40 wallballs
– 20 strict pull-ups or 30 ring rows
Station 3
– 800m row or 800m run or 1600m bike
– 100 single unders
– 20 burpees
Performance
E12M…
Station 1:
– 1000/800m row
– 30 power cleans (135/95, 115/75, 95/65)
– 50 SA DB push press (50/35, 40/25, 35/20 @ 25/side)
Station 2:
– 800m run
– 50 wallballs (20/14)
– 30 pull-ups
Station 3
– 1000/800m row or 800m run or 2000/1600m bike
– 100 double unders
– 30 burpees over the barbell
Fitness & Performance
A) E2M x 6 sets
– 5 BB push press
*Build to a tough 5 reps
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 1 lap reverse sled drag
– 8-12 bent over BB rows
– 1 lap/arm KB waiters walk
– 12-16 banded tricep push-down
OR
Conditioning
3 rounds for time:
– 750/600-500/400-250/200m row
– 4-3-2 rounds of:
RX+ complete with 70/44 KB, 6 HSPU, 3 MUs
Fitness
A) E4M x 4 sets:
– 8-12 close grip bench press
– 4-8 strict supinated pull-ups
– 10-15 banded face pulls
B) 3 rounds for time:
– 400m run
– 15-12-9 reps of…
Performance
A) E4M x 4 sets:
– 1-2 RIR close grip bench press @ 65-70%
– 4-8 weighted or strict supinated pull-ups
– 10-15 banded face pulls
B) 3 rounds for time:
– 400m run
– 20-15-10 reps of…
Fitness
E5M x 5-8 sets:
– 300 row
– 12 wallballs
– 12 RKB swings
– 12 SA KB/DB push press (6/side)
– 6-9 strict pull-ups
Performance
E5M x 5-8 sets:
– 375/300 row
– 15 wallballs (20/14)
– 15 RKB swings (53/35)
– 12 SA KB push press (6/side)
– 9 pull-ups
Fitness
A) E2M x 8 sets
Odd sets:
– 8-12/side half kneeling DB press
– 8-12 tough ring rows
Even sets:
– 8/side KB split squats
B) E90S x 10-15 sets:
– 20 single unders (sub lateral hops)
– 4-6 alternating DB snatches
– 4-6 box step-overs
– 4-6 push-ups (elevate if needed)
Performance
A) E2M x 8 sets:
Sets 1-4: 1 pause snatch (pause 2 counts @ knee)
Sets 5-8: 1 snatch
B) E90S x 10-15 sets:
– 20 double unders
– 3 tng power snatches (95/65, 75/55, 65/45)
– 5 box jump overs (24/20”)
– 7 push-ups
Fitness & Performance
A) E4M x 4 sets
– 8 BB Romanian deadlifts @ 3011 tempo
– 12-16 DB incline press
– 8-12/side bent over KB rows
*Compare to 11/22
Fitness
B) Every 2 minutes x 8-12 sets (16-24 minutes)
Odd: 200m row
Even:
– 6 DB hang power cleans
– 6 reverse lunges (double DB, groblet, or prisoner)
– 3-6 hanging knee raises
– 3-6 up/downs
Performance
B) Every 2 minutes x 8-12 sets (16-24 minutes)
Odd: 250/200m row
Even:
– 6 hang power cleans (115/75, 95/65, 75/55)
– 6 front rack reverse lunges
– 6 toes to bar
– 6 burpees over the barbell
RX+ sub 3 bMU for T2B
Bring A Friend Day!
Fitness
For time:
– 800m row (split)
– 100 RKB swings (53/35)
– 400m run (together)
– 80 wallballs
– 800m row (split)
– 60 SA DB hang power clean + push press
– 400m run (together)
– 40 burpees
Performance
For time:
– 1000m row (split)
– 120 RKB swings (53/35)
– 400m run (together)
– 100 wallballs (20/14)
– 1000m row (split)
– 80 SA DB hang power clean + push press (50/35)
– 400m run (together)
– 60 burpees over DB
Join us for our Christmas Party at Goodfriend (6pm)!
Get Started
