17.12.26

Fitness

A. EMOTM 12:
1st: 30-45s single-arm KB deadlifts, right (tough)
2nd: 30-45s rear-foot elevated split squats, right (unloaded)
3rd: 30-45s single-arm KB deadlifts, left (tough)
4th: 30-45s rear-foot elevated split squats, left (unloaded)

B. EMOTM 8:
1st: 30-45s kneeling DB snatches, alternating
2nd: 30-45s DB dead bugs

C. 10 min AMRAP:
2-4-6-8…Russian KB swings
2-4-6-8…air squats
3-6-9-12…row calories

Performance

A. EMOTM 12:
1st: 30-45s single-arm KB deadlifts, right (tough)
2nd: 30-45s rear-foot elevated split squats, right (unloaded)
3rd: 30-45s single-arm KB deadlifts, left (tough)
4th: 30-45s rear-foot elevated split squats, left (unloaded)

B. EMOTM 8:
1st: 30-45s kneeling DB snatches, alternating
2nd: 30-45s DB dead bugs

C. 10 min AMRAP:
1-2-3-4…D-ball over shoulder (tough)
2-4-6-8…jump squats
3-6-9-12…assault bike calories

17.12.23

“12 Days of Christmas”

1 wall climb
2 strict pull-ups
3 hang power snatches (115/75)
4 burpee box jumps (24”/20”)
5 box jumps, step down (24”/20”)
6 thrusters (115/75)
7 Russian KB swings (70/53)
8 toes-to-bar
9 DB snatches, alternating (50/35)
10 assault bike calories
11 shoulder-to-overhead (115/75)
12 squat cleans (115/75)
*Done like the song 1, 2-1, 3-2-1, 4-3-2-1…12-11-10-9-8-7-6-5-4-3-2-1

17.12.22

Fitness

A. E90s for 6 sets:
1st: 1.1 power cleans w/ pause at mid-shin and in receiving position
2nd: 1.1 power cleans

B. E90s for 4 sets:
2 halting clean deadlifts to mid-thigh + 2 clean pulls

C. E4min for 3 sets:
3 touch-and-go clean & jerks (moderately tough)
5-7 unbroken chest-to-bar pull-ups
1 min row @ 80%
5-7 unbroken chest-to-bar pull-ups
3 touch-and-go clean & jerks

C. E4min for 3 sets:
1 min row @ 80%
1 min DB hang clean & jerks (unbroken)
1 min row @ 80%
-Rest 1 min

Performance

A. E90s for 6 sets:
1st: 1.1 squat cleans
2nd: 1 squat clean
*Waveload. First set moderately tough. 3rd set near maximal.

B. E90s for 4 sets:
2 halting clean deadlifts to mid-thigh + 2 clean pulls
*Start moderate then take big jumps.

C. E4min for 3 sets:
3 touch-and-go clean & jerks (moderately tough)
5-7 unbroken chest-to-bar pull-ups
1 min row @ 80%
5-7 unbroken chest-to-bar pull-ups
3 touch-and-go clean & jerks

17.12.21

Fitness & Performance

E10min for 4 sets:
30s single-unders
30s double-unders
30s single-unders
30s double-unders
1 min assault bike or row @ 85%
1 min assault bike or row @ 50%
30s step-ups, alternating (24”/20”)
30s box jumps, step down (24”/20”)
30s step-ups, alternating (24”/20”)
30s box jumps, step down (24”/20”)
1 min assault bike or row @ 85%
1 min assault bike or row @ 50%
-Rest 2 min
*Roll on and off between different paces on bike and row

17.12.20

Fitness

A. EMOTM 12:
1st: 5 back squats @ 30×1 tempo
2nd: 45s Cossack squats, alternating
3rd: Rest
*Build in weight as able on back squats.

B. EMOTM 8:
1st: 8-10 staggered stance good mornings, right foot forward @ 30×0 tempo
2nd: 8-10 staggered stance good mornings, left foot forward @ 30×0 tempo

C. For time:
250m row
10 KB swings
10 burpees
10 KB swings
10 burpees
10 KB swings
250m row
*5 min cap.

Performance

A. EMOTM 12:
1st: 4 back squats @ 31×1 tempo
2nd: 10 single-arm KB weighted pistols, alternating
3rd: Rest

B. EMOTM 8:
1st: 8-10 staggered stance good mornings, right foot forward @ 30×0 tempo
2nd: 8-10 staggered stance good mornings, left foot forward @ 30×0 tempo

C. For time:
250m row
10 KB swings (70/53)
10 burpees
10 KB swings (70/53)
10 burpees
10 KB swings (70/53)
250m row
*5 min cap

17.12.19

Fitness

A. EMOTM 6:
1st: 5-7 DB Z press @ 20×0 tempo
2nd: 30-45s DB see-saw bent over rows @ 1111 tempo
+
(Rest 2 min)
+
5 min AMRAP:
5 push-ups, hand-release
5 ring rows

B. 5 min AMRAP:
30s/arm KB waiter’s hold
10/arm single-arm KB clean
*Different weights for waiter’s walk and clean.
+
(Rest 2 min)
+
5 min AMRAP:
30s/arm KB front rack hold
10/arm single-arm KB snatch
*Different weights for front rack hold and snatch.

Performance

A. EMOTM 6:
1st: 1 strict press
2nd: 1 strict weighted chest-to-bar pull-up
+
(Rest 2 min)
+
5 min AMRAP:
1 strict press
1 strict weighted chest-to-bar pull-up
*Lighter than last set of EMOTM.

B. 5 min AMRAP:
6 Turkish get-ups, alternating (70/53)
5 ring muscle-ups
+
(Rest 2 min)
+
5 min AMRAP:
Wall climbs
*Nose touches wall, control eccentric