17.12.18

Fitness

A. E45s for 12 sets:
1st: 20-30s anti-rotational front plank, alternate arms throughout
2nd: 30s farmer’s hold w/ KBs (heavy)
3rd: 10-30s hollow hold
4th: 30s farmer’s hold w/ KBs (heavy)

B. In teams of two – partners switch working as necessary:
8 rounds:
10 goblet squats
10 ball slams
-Into
8 rounds:
10 DB thrusters
10 box jumps, step down

Performance

A. E45s for 12 sets:
1st: 10-30s single-arm FLR on rings, right
2nd: 10-30s single-arm FLR on rings, left
3rd: 10-30s hang from pull-up bar
4th: Rest

B. In teams of two – partners switch working after each round:
8 rounds:
10 single-arm DB overhead squats (50/35)
10 toes-to-bar
-Into
8 rounds:
5/arm single-arm DB thrusters (50/35)
10 box jumps, no rebound (30”/24”)
*20 min cap.

17.12.16

Fitness
In teams of two —
20 min AMRAP – partners switch as needed:
25’ KB goblet walking lunges
8 burpees
25’ KB goblet walking lunges
8 D-ball over shoulder (moderate)
+
(Rest 5 min)
+
20 min AMRAP – partners switch as needed:
3000m row
200 box jumps, step down

Performance
In teams of two —
20 min AMRAP – partners switch as needed:
25’ single-arm DB overhead walking lunge (50/35)
8 burpees
25’ single-arm DB overhead walking lunges (50/35)
5 bar muscle-ups
+
(Rest 5 min)
+
20 min AMRAP – partners switch as needed:
3000m row
600 double-unders

17.12.15

Fitness

A. E90s for 3 rounds:
1st: 4 clean-grip RDLs @ 40×0 tempo
*Heavier than last time.
2nd: 30s/side jumping lunges

B. EMOTM 8:
1st: 30-45s kneeling push presses
2nd: 30-45s wall bugs, alternating @ 1111 tempo

C. 12 min:
1 min double KB front squats
1 min plank
1 min cross-under step-downs, alternating
1 min single-unders – 30 forward, 30 backward

Performance

A. E90s for 3 rounds:
1st: 5 halting snatch deadlifts to mid-thigh – no hook grip
2nd: 20 double KB front rack alternating reverse lunges @ 20×0 tempo

B. EMOTM 8:
1st: 30-45s kneeling push presses
2nd: 30-45s wall bugs, alternating @ 1111 tempo

C. 12 min:
1 min D-ball front squat (tough)
1 min anti-rotational front plank – alternate arms throughout
1 min cross-under step-downs, alternating
1 min single-unders – 30 forward, 30 backward

17.12.14

Fitness

A. E90s for 6 sets:
1.1 power clean w/ 1s pause above-the-knee and in receiving position
*Start moderate and build per set as able while maintaining good positions.
**Heavier than last week.
B. E90s for 6 sets:
1.1.1 clean pull w/ 1s pause at mid-thigh
*Start moderate and build per set as able while maintaining good positions.
C. E3min for 3 sets:
1 min assault bike @ 80%
1 min DB manmakers
-Rest 1 min

Performance

A. E90s for 6 sets:
1st: 1.1.1 squat cleans
2nd: 1.1 squat cleans
3rd: 1 squat clean
*Waveload. First wave moderately tough. Second wave heavy.
B. E90s for 6 sets:
1st: 1.1.1 clean panda pulls
2nd: 1.1.1 clean high pulls
3rd: 1.1.1 clean pulls
*First time through moderate. Second time through heavy.
**Adjust weight as necessary based upon the movements.
C. E3min for 3 sets:
10-15 unbroken chest-to-bar pull-ups
1 min row @ 80%
1.1.1 power clean & jerks (moderately tough)

17.12.13

Fitness & Performance

E8min for 4 sets:
2 min wall balls (20 to 10’/14 to 10’)
1 min assault bike or row @ 85%
1 min assault bike or row @ 50%
2 min 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

17.12.12

Fitness

A. EMOTM 12:
1st: 5 back squats @ 30×1 tempo
2nd: 45s reverse lunges off of 2” platform, alternating
3rd: Rest
*Build in weight as able on back squats.
B. EMOTM 8:
1st: 8-10 double DB RDLs @ 30×0 tempo
2nd: 20-30s jump squats
C. 5 min AMRAP:
3-6-9-12…wall balls
3-6-9-12…assault bike calories

Performance

A. EMOTM 12:
1st: 5 back squats @ 31×1 tempo
2nd: 45s double DB step-ups, alternating to 20”/24″
3rd: Rest
*Keep weight the same across on back squats.
B. EMOTM 8:
1st: 8-10 single-leg single-arm ipsilateral DB RDLs, right @ 30×0 tempo
2nd: 8-10 single-leg single-arm ipsilateral DB RDLs, left @ 30×0 tempo
C. For time
9 shoulder-to-overhead (115/75)
20 calories assault bike
15 shoulder-to-overhead (115/75)
20 calories assault bike
21 shoulder-to-overhead (115/75)
*6 min cap.