Fitness
E12M…
Station 1:
– 800m row
– 40 DB/BB push press
– 30 box step overs
Station 2:
– 800m run
– 40 RKB swings
– 25 wallballs
Station 3
– 800m row or 800m run or 1600m bike
– 100 single unders
– 20 burpees
Performance
E12M…
Station 1:
– 1000/800m row
– 50 shoulder to overhead (95/65, 75/55)
– 30 box jump overs
Station 2:
– 800m run
– 50 RKB swings (53/35)
– 30 wallballs (20/14)
Station 3
– 1000/800m row or 800m run or 2000/1600m bike
– 100 double unders
– 30 burpees over the barbell
Fitness
“Daniel Light”
For time:
– 30 strict pull-ups in unbroken sets of 5
– 400m run
– 21 DB thrusters
– 600m run
– 21 DB thrusters
– 400m run
– 30 strict pull-ups in unbroken sets of 5
Performance
“Daniel”
For time:
– 50 pull-ups
– 400m run
– 21 thrusters (95/65)
– 800m run
– 21 thrusters
– 400m run
– 50 pull-ups
Gym Closed – Happy Thanksgiving!
Fitness
E6M x 5-7 sets:
– 500/400m row
– 6 hang squat cleans (115/75, 95/65)
– 9 dips
– 12 box jump overs (24/20”)
– 30 double unders
Performance
E6M x 5-7 sets:
– 500/400m row
– 6 hang squat cleans (115/75, 95/65)
– 9 dips
– 12 box jump overs (24/20”)
– 30 double unders
RX+ use 135/95
Fitness & Performance
A) E4M x 3 sets
– 8 BB Romanian deadlifts @ 3011 tempo
– 12-16 DB incline press
– 8-12/side bent over KB rows
Fitness
B) For time:
– 400m run
– 15 hanging knee raises
– 20 HR push-ups
– 25 RKB swings
– 400m run
– 25 RKB swings
– 20 HR push-ups
– 15 hanging knee raises
– 400m run
Performance
B) For time:
– 400m run
– 20 toes to bar
– 25/20 HR push-ups
– 30 RKB swings (53/35)
– 400m run
– 30 RKB swings
– 25/20 HR push-ups
– 20 toes to bar
– 400m run
Monday 11/21
Fitness
A) E43.5M x 5 sets:
– 6 BB back or box squats
– 8-12 DB seated Arnold presses
– 4-6/side SA ring row w/ reach
B) EMOM x 10-20 sets:
– 2 DB up/down devil presses
– 2-3 DB goblet squats
– 2-4 strict pull-ups
Performance
A) E3.5M x 5 sets:
– 6 back squats @ 65-70%
B) EMOM x 10-20 sets:
– 2 DB devil presses (35/25s)
– 3 DB front squats
– 4 pull-ups
Fitness
A) E3M x 6 sets:
– 8 double KB heel elevated front squats
– 12-16 L-seated DB overhead piston press
– 8-12 BB inverted row
Performance
A) E3M x 6 sets:
– 1.1 power clean + push jerk cluster
*R10S after each single
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 1 length seated rope overhead sled pulls
– 8-12/side SA DB incline press w/ pause
– 8/side dKB B-stance Romanian deadlifts
– 12-16 seated leg lift-overs
OR
Conditioning Option
10 rounds for time:
– 12/9 cal row
After odd sets: 8 DB thrusters
After even sets: 8 lemon squeezes or abmat sit-ups
Fitness
A) E4M x 4 sets:
– 10-15 RIR close grip bench press
– 5-10 strict supinated pull-ups
– 10-15 banded face pulls
B) EMOM x 10-20 sets:
– 5 push-ups
– 7 air squats
– 3 pull-ups
Push-ups should be full range of motion. Elevate if needed.
Performance
A) E4M x 4 sets:
– 2 RIR close grip bench press @ 55-60%
– 5-10 weighted or strict supinated pull-ups
– 10-15 banded face pulls
B) EMOM x 10-20 sets:
– 5 HR push-ups
– 7 air squats
– 3 pull-ups
RX+ perform 3-5 HSPUs and 3 CTB pull-ups
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