18.01.03

Fitness + Performance

A. Rear-foot elevated split squat
Build to an 8RM per side @ 30×1 tempo in 10 min
*Load with DBs at sides.

B. 3 rounds:
1 min suitcase hold, right (moderate)
1 min plank
1 min suitcase hold, left (moderate)
1 min D-ball over shoulder (tough)
1 min Turkish get-ups, alternating (same weight as suitcase holds)
1 min assault bike/row @ high effort
-Rest 1 min

18.01.02

Fitness

A. Power clean
Build to a tough 1.1.1 for today in 10 min

B. Push jerk
Build to a tough 3 for today in 10 min
*Take from the rack.

C. 8 min AMRAP:
10 assault bike calories
5 hang power cleans (tough)

Performance

A. Squat clean
Build to a max for today in 10 min

B. Split jerk
Build to a max for today in 10 min
*Take from the rack.

C. 8 min AMRAP:
Squat clean + Split jerk @ 90% of lightest of either clean or jerk

17.12.30

Fitness
In teams of two —
20 min AMRAP – partners switch as needed:
25’ DB front rack walking lunges
20 DB hang power cleans
25’ DB front rack walking lunges
20 DB shoulder-to-overhead
+
(Rest 5 min)
+
20 min AMRAP – partners switch as needed:
50 row calories
50 wall balls
50 assault bike calories
50 double KB deadlifts (moderate)

Performance
In teams of two —
20 min AMRAP – partners switch as needed:
25’ single-arm DB overhead walking lunges (50/35)
2 rope climbs
25’ single-arm DB overhead walking lunges
6 clean & jerks (185/125)
+
(Rest 5 min)
+
20 min AMRAP – partners switch as needed:
50 row calories
50 wall balls (30 to 10’/20 to 9’)
50 assault bike calories
50 deadlifts (185/125)

17.12.29

Fitness & Performance
10 min AMRAP @ 85%:
5 box jumps, step down (24”/20”)
10 DB snatches, alternating (50/35)
5 box jumps, step down (24”/20”)
10 burpees, no push-up
-Into
5 min row or bike @ 50%
+
(Rest 5 min)
+
10 min AMRAP @ 85%:
30 double-unders
10 Russian KB swings (70/53)
30 double-unders
10 burpee box jumps, no push-up (24”/20”)
-Into
5 min row or bike @ 50%

17.12.28

Fitness
A. Back squat
Build to a tough 5 for today @ 30×1 tempo in 10 min

B. For time:
27-21-15-9 row/bike calories
9-15-21-27 thrusters
*12 min cap.

Performance
A. Back squat
Build to a tough triple for today @ 31×1 tempo in 10 min

B. For time:
27-21-15-9 row calories
9-15-21-27 thrusters (65/45)
*12 min cap.

17.12.27

Fitness

A. E30s for 6 min:
1st: 2 Pendlay rows (tough)
2nd: 2 strict presses (tough)
+
(Rest 2 min)
+
3 min AMRAP:
Vertical ring rows
+
(Rest 2 min)
+
3 min AMRAP:
Push-ups w/ perfect technique
*Keep these looking perfect. Elevate hands as necessary.

B. 10 min AMRAP:
10 ball slams (moderately tough)
15 DB push presses (moderate)
20 lunges, alternating

Performance

A. E30s for 6 min:
1st: 1 strict weighted chest-to-bar pull-up
2nd: 1 strict weighted ring dip
+
(Rest 2 min)
+
3 min AMRAP:
Strict chest-to-bar pull-ups
*Unloaded.
+
(Rest 2 min)
+
3 min AMRAP:
Strict ring dips
*Unloaded.

B. 10 min AMRAP:
5 toes-to-bar
10 pistols, alternating
15 push-ups, hand-release