18.01.24

Fitness

A. 10 min kipping knees-to-elbows skill instruction

B. 3 sets:
10 vertical ring rows
10 standing hammer curls (tough)
-Rest 2 min

C. 14 min AMRAP:
50 row/bike calories
40 goblet squats
30 ball slams
20 double DB power cleans
5 DB manmakers (tough)

Performance

A. 10 min bar muscle-up skill instruction

B. 3 sets:
7 kipping pull-ups + 5 chest-to-bar pull-ups + 3 bar muscle-ups
*Stay on the bar the whole time.
-Rest 2 min

If no bar muscle-ups, do the following:
3 rounds:
3 strict pull-ups + 5 kipping chest-to-bar pull-ups + 7 kipping pull-ups
-Rest 2 min

C. 14 min AMRAP:
50 row/bike calories
40 overhead squats (75/55)
30 toes-to-bar
20 double KB front squats (53/hand – 35/hand)
10 bar muscle-ups

18.01.23

Fitness

EMOTM 8:
1st: 20-30s hang from rings
2nd: 30-45s wall sit at parallel

(Rest 2 min)
+
20 min:
30s single-unders/double-unders
-Rest 30s
30s air squats
-Rest 30s
30s burpees
-Rest 30s
30s DB thrusters
-Rest 30s

+
(Rest 2 min)
+
EMOTM 8:
1st: 30-45s kneeling goblet hip extensions
2nd: 30-45s plank

Performance

EMOTM 8:
1st: 45s reverse lunges, alternating
2nd: 30-45s plank
+
(Rest 2 min)
+
20 min:
30s DB power cleans (50/hand – 35/hand)
*One head of DBs touches the ground.
-Rest 30s
30s double-unders
-Rest 30s
30s DB thrusters (50/hand – 35/hand)
-Rest 30s
30s burpees, no push-up
-Rest 30s

+
(Rest 2 min)
+
EMOTM 8:
1st: 45s reverse lunges off of 2” platform, alternating
2nd: 20-30s hollow hold

18.01.22

Fitness

In teams of two, partners alternate as necessary—
From 0:00-10:00—
50 wall balls
50 burpee box jumps
50 wall balls
*Rest the remainder of the time if completed.
**Use moderate load for wall balls.
From 10:00-20:00—
50 Russian KB swings
50 burpee box jumps
50 Russian KB swings
*Rest the remainder of the time if completed.
@ 20:00 —
3 rounds:
90s row @ high effort (Partner 1) – sprint last 10s
90s row @ high effort (Partner 2) – sprint last 10s

Performance

In teams of two, partners alternate as necessary—
From 0:00-10:00—
75 wall balls (20 to 10’/14 to 9’)
50 burpee box jumps (24”/20”)
75 wall balls (20 to 10’/14 to 9’)
*Rest the remainder of the time if completed.
+
From 10:00-20:00—
50 power snatches (75/55)
50 burpee box jumps (24”/20”)
50 power snatches (75/55)
*Rest the remainder of the time if completed.
+
@ 20:00—
E45s for 9 min:
1st: 7s assault bike @ 97-100% (Partner 1)
2nd: 7s assault bike @ 97-100% (Partner 2)

18.01.20

Fitness

In teams of two —
10 min AMRAP – partners switch as necessary:
30 DB snatches, alternating
20 assault bike/row calories
+
(Rest 5 min)
+
10 min AMRAP – partners switch as necessary:
Accumulate 4 min farmer’s hold w/ KBs
Accumulate 4 min plank
+
(Rest 5 min)
+
10 min AMRAP – partners switch as necessary:
40 DB snatches, alternating
30 assault bike/row calories

Performance

In teams of two —
10 min AMRAP – partners switch after each round:
10 power snatches (75/55)
30 double-unders
+
(Rest 5 min)
+
10 min AMRAP – partners switch after each round:
10 assault bike/row calories
10 thrusters (75/55)
+
(Rest 5 min)
+
10 min AMRAP – partners switch after every two rounds:
10 power snatches (75/55)
30 double-unders

18.01.19

Fitness

A1. Strict press
4×4; Across; Rest 1 min
A2. Supinated bent over rows
4×4; Across; Rest 1 min
*Heavier than last time.
B. 2 sets—
3 min AMRAP @ 85%:
1 min DB thrusters (moderate)
1 min step-ups, alternating
1 min bike/row
-Rest 2 min
+
(Into)
+
2 sets—
3 min AMRAP @ 85%:
90s bike/row
90s Russian KB swings (moderate)
-Rest 2 min

Performance

A1. Push press
3,3,2,2; Building; Rest 1 min
A2. Strict supinated weighted pull-up
3,3,2,2; Building; Rest 1 min
B. 2 sets:
35s assault bike/row @ 97%
85s assault bike/row @ 50%
1 min burpees, no push-up
-Rest 2 min
*Try to maintain same pace as you held for previous 30s intervals.
+
(Into)
+
2 sets—
3 min AMRAP:
10 double DB power cleans (50/hand – 35/hand)
10 double DB shoulder-to-overhead (50/hand – 35/hand)
20 double DB alternating lunges (50/hand – 35/hand)
-Rest 2 min
*DBs held at sides on lunges.

18.01.18

Fitness

A. Power clean w/ 1s pause in receiving position
4×1.1; Rest 1-2 min
*Build as able but maintain good positions.
B. Back squat
4×4; Across; Rest 2 min
*Shoot for heavier than last week.
C. 5 min AMRAP:
3-6-9-12…double KB deadlift
3-6-9-12…burpees

Performance

A. Squat clean
4,3,2,1; Building; Rest 2 min
*Reset each rep.
B. Back squat
3,3,2,2; Building; Rest 2 min
C. 5 min AMRAP:
3-6-9-12…deadlifts (225/155)
3-6-9-12…bar-facing burpees