18.02.14

Fitness
A. 10 min kipping skill work

B. EMOTM 9:
Mins 1-3: 6-8 DB curl and press
Mins 4-6: 6-8 vertical ring rows
Mins 7-9: 6-8 DB Z press

C. 10 min AMRAP:
5 push-ups
10 ball slams
15 air squats

Performance
A. 10 min chest-to-bar pull-up skill work

B. EMOTM 9:
Mins 1-3: 2-4 ring muscle-ups
Mins 4-6: 3 strict handstand push-ups to tough deficit
Mins 7-9: 10 chest-to-bar pull-ups

C. 10 min AMRAP:
5 shoulder-to-overhead (135/95)
10 toes-to-bar
15 air squats

18.02.13

Fitness
EMOTM 8:
1st: 20-30s strict hanging leg raises
2nd: 30-45s single-leg squats off of box, alternating
+
(Rest 2 min)
+
20 min:
30s reverse lunges, alternating
-Rest 30s
30s burpees
-Rest 30s
30s DB hang cleans
-Rest 30s
30s mountain climbers
-Rest 30s
+
(Rest 2 min)
+
EMOTM 8:
1st: 30-45s double KB front rack hold (tough)
2nd: 30-45s wall bugs, alternating

Performance
EMOTM 8:
1st: 30-45s side-to-side stationary swing
2nd: 30-45s single-leg squats from high box, alternating
+
(Rest 2 min)
+
20 min:
30s DB jumping switch lunges
-Rest 30s
30s lateral burpees over DB
*18.0 standards
-Rest 30s
30s DB power cleans
*One head of DBs touches ground
-Rest 30s
30s support on rings
-Rest 30s
+
(Rest 2 min)
+
EMOTM 8:
1st: 30-45s double KB front rack hold (tough)
2nd: 30-45s wall bugs, alternating

18.02.12

Fitness
In teams of two, partners alternate as necessary—
From 0:00-10:00—
4 rounds:
15 DB hang power cleans
15 DB thrusters
15 DB hang power cleans
15 wall balls
*Rest the remainder of the time if completed.
+
From 10:00-20:00—
40 DB step-ups, alternating
200 single-unders
40 DB step-ups, alternating
200 single-unders
40 DB step-ups, alternating
*Rest the remainder of the time if completed.
+
@ 20:00 —
4 rounds:
1:15 row @ gradually escalating pace – sprint last 9s/12s/15s/18s (Partner 1)
1:15 row @ gradually escalating pace – sprint last 9s/12s/15s/18s (Partner 2)

Performance
In teams of two, partners alternate as necessary—
From 0:00-10:00—
4 rounds:
15 deadlifts (155/105)
12 hang power cleans (155/105)
9 shoulder-to-overhead (155/105)
30 wall balls (20 to 10’)
*Rest the remainder of the time if completed.
+
From 10:00-20:00—
50 DB jumping switch lunges (35/hand – 20/hand)
200 double-unders
50 DB jumping switch lunges (35/hand – 20/hand)
200 double-unders
50 DB jumping switch lunges (35/hand – 20/hand)
*Rest the remainder of the time if completed.
+
@ 20:00—
EMOTM 10:
1st: 15s/13s/11s/9s/7s assault bike @ 100% (Partner 1)
2nd: 15s/13s/11s/9s/7s assault bike @ 100% (Partner 2)

18.02.10

Fitness
In teams of two – partners switch as necessary —
For time:
25 ball slams
20 wall balls
30 hang power cleans (moderate weight)
25 ball slams
20 box jumps, step down
24 hang power cleans
25 ball slams
20 box jumps, step down
18 hang power cleans
25 ball slams
20 box jumps, step down
12 hang power cleans
*30 minute cap

Performance
In teams of two – partners switch as necessary —
For time:
25 toes-to-bar
20 wall balls (20 to 10’/14 to 9’)
15 power cleans (155/105)
25 toes-to-bar
20 wall balls
12 power cleans (185/125)
25 toes-to-bar
20 wall balls
9 power cleans (225/155)
25 toes-to-bar
20 wall balls
7 power cleans (245/165)
*30 minute cap

18.02.09

Fitness
A1. Strict press
4×2; Across; Rest 1 min
A2. Supinated bent over rows
4×2 Across; Rest 1 min
*Heavier than last time.

B. 2 sets—
1 min D-ball bear hug hold (heavy)
1 min ball slams (tough)
1 min reverse lunges, alternating
-Rest 2 min
+
(Into)
+
2 sets—
2 min bike/row
1 min DB step-ups, alternating
-Rest 2 min

Performance
A1. Push press
3,1,2,1; Waveload; Rest 1 min
A2. Strict supinated weighted pull-up
3,1,2,1; Waveload; Rest 1 min

B. 2 sets:
1 min assault bike/row @ 97%
2 min assault bike/row @ 50%
-Rest 2 min
+
(Into)
+
7 min AMRAP @ 85%:
20 double-unders
7 power snatches (75/55)

18.02.08

Fitness
A. Power clean
Build to a tough 1.1.1 for today with perfect technique

B. Back squat
4×2; Across; Rest 2 min
*Shoot for heavier than last time.

C. 2 min AMRAP:
7 unbroken hang power cleans
10 air squats
-Rest 2 min
2 min AMRAP:
5 unbroken hang power cleans
10 air squats
-Rest 2 min
2 min AMRAP:
3 unbroken hang power cleans
10 air squats

Performance
A. Squat clean
Build to a tough 1.1 for today

B. Back squat
3,1,2,1; Waveload; Rest 2 min

C. 2 min AMRAP:
Squat cleans (135/95)
-Rest 2 min
2 min AMRAP:
Squat cleans (185/125)
-Rest 2 min
2 min AMRAP:
Squat cleans (225/155)