18.01.10

Fitness

A1. Strict press
4×5; Across; Rest 1 min
A2. Supinated bent over rows
4×5; Across; Rest 1 min

B. 3 sets—
3 min AMRAP @ 85%:
1 min single-unders
1 min standing lunges, alternating
1 min bike/row
-Rest 2 min
+
(Into)
+
2 sets—
3 min AMRAP @ 85%:
90s bike/row
90s standing lunges, alternating
-Rest 2 min

Performance

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

B. 2 sets:
30s assault bike/row @ 97%
90s assault bike/row @ 50%
1 min standing lunges, alternating
-Rest 2 min
+
(Into)
+
2 sets—
3 min AMRAP:
20 jumping switch lunges
40 double-unders
-Rest 2 min

18.01.09

Fitness

A. Power clean w/ 1s pause in receiving position
4×1.1.1; Rest 1-2 min
B. Back squat
4×5; Across; Rest 2 min
C. 5 min AMRAP:
10 Russian KB swings (moderately tough)
10 burpees

Performance

A. Squat clean
3,2,3,2; Waveload; Rest 2 min
*Reset each rep.
B. Back squat
3,2,3,2; Waveload; Rest 2 min
C. 5 min AMRAP:
5 hang squat cleans (155/105)
5 shoulder-to-overhead (155/105)
5 bar-facing burpees

18.01.08

Fitness

In teams of two, partners alternate as necessary—
From 0:00-10:00—
80-100 wall balls
80-100 box jumps, step down
*Rest the remainder of the time if completed.
From 10:00-20:00—
80-100 wall balls
80-100 DB snatches, alternating
*Rest the remainder of the time if completed.
@ 20:00 —
4 rounds:
1 min row @ high effort (Partner 1)
1 min row @ high effort (Partner 2)

Performance

In teams of two, partners alternate as necessary—
From 0:00-10:00—
100 wall balls (20 to 10’)
100 box jumps, step down (24”/20”)
*Rest the remainder of the time if completed.
From 10:00-20:00—
100 wall balls (20 to 10’)
100 DB snatches, alternating (50/35)
*Rest the remainder of the time if completed.
@ 20:00 —
E30s for 8 min:
1st: 5s assault bike @ 100% (Partner 1)
2nd: 5s assault bike @ 100% (Partner 2)

18.01.06

Fitness
A. EMOTM 15:
1st: 20-30s/side side plank
2nd: 30-45s wall sit at parallel
3rd: 20-30s/side waiter’s hold

B. 2000m row
-Into
10 rounds:
10 DB snatches, alternating
10 burpees
-Into
3 miles assault bike
*25 min cap.

Performance
A. EMOTM 15:
1st: 20-30s/side single-arm FLR on rings
2nd: 20-30s/side single-leg wall sit at parallel
3rd: 30s handstand hold/walk

B. For time in teams of two – partners switch working as they wish —
3 miles assault bike
-Into
3 rounds:
50 DB snatches, alternating (50/35)
25 burpee box jump overs (24”/20”)
-Into
2000m row
*25 min cap

18.01.05

Fitness

A. Back squat
Build to a 5RM for today in 15 min

B. 12 min AMRAP:
3-6-9-12…DB thrusters (25/hand – 15/hand)
3-6-9-12…row/bike calories

Performance

A. Back squat
Build to a max for today in 15 min

B. “17.5″
10 rounds:
9 thrusters (95/65)

35 double-unders

18.01.04

Fitness

A1. Pendlay row
Build to a 3RM @ 30×0 tempo
A2. Close-grip bench press
Build to a 3RM @ 30×0 tempo
*10 min clock. Alternate movements as you build.

B. 20 min AMRAP:
5 vertical ring rows
10 DB strict presses (moderate)
15 air squats

Performance

A1. Strict weighted chest-to-bar pull-up
Build to a 3RM
A2. Strict press
Build to a 3RM
*10 min clock. Alternate movements as you build.

B. “Strict Cindy”
20 min AMRAP:
5 strict pull-ups
10 push-ups, hand-release
15 air squats