17.12.11

Fitness

A. E45s for 12 sets:
1st: 20-30s anti-rotational front plank – alternate arms throughout
2nd: 20-30s crab plank
3rd: 20-30s anti-rotational front plank – alternate arms throughout
4th: 30s single-leg glute bridges, alternating
B. In teams of two:
50 burpees
*Partner holds plank while other partner works
40 Russian KB swings
*Partner holds glute bridge while other partner works.
40 burpees
*Partner holds plank while other partner works.
40 Russian KB swings
*Partner holds glute bridge while other partner works.
30 burpees
*Partner holds plank while other partner works
40 Russian KB swings
*Partner holds glute bridge while other partner works.
20 burpees
*Partner holds plank while other partner works
40 Russian KB swings
*Partner holds glute bridge while other partner works.
10 burpees
*Partner holds plank while other partner works.
**20 min cap

Performance

A. E45s for 12 sets:
1st: 10-30s single-arm FLR on rings, right
2nd: 20-30s crab plank
3rd: 10-30s single-arm FLR on rings, left
4th: 30s single-leg glute bridges, alternating
B. In teams of two:
50 burpees
*Partner holds plank while other partner works
40 hang power cleans (95/65)
*Partner hangs from pull-up bar while other partner works.
40 burpees
*Partner holds plank while other partner works.
40 hang power cleans (95/65)
*Partner hangs from pull-up bar while other partner works.
30 burpees
*Partner holds plank while other partner works
40 hang power cleans (95/65)
*Partner hangs from pull-up bar while other partner works
20 burpees
*Partner holds plank while other partner works
40 hang power cleans (95/65)
*Partner hangs from pull-up bar while other partner works
10 burpees
*Partner holds plank while other partner works.
**20 minute cap

17.12.08

Fitness

A. EMOTM 6:
1st: 6-8 DB Z press @ 20×0 tempo
2nd: 6-8/arm single-arm DB row @ 20×0 tempo
-Into
EMOTM 6:
1st: 30-45s banded tricep kickbacks @ 1111 tempo
2nd: 30-45s DB pull-overs @ 1111 tempo
B. EMOTM 16:
1st: 3-5 strict pull-up negatives @ 40A1 tempo
2nd: 3-5 strict bar dip negatives @ 41A0 tempo
3rd: 30s archer ring rows
4th: 30s scap push-ups

Performance

A. E2min for 6 sets:
3 strict presses + 3 strict supinated weighted chin-ups
*Start moderate and build per set. Last set heavy.
B. EMOTM 16:
1st: 1 strict ring muscle-up + 2 strict ring dips + 3 kipping ring muscle-ups
2nd: 3 bottoms-up half Turkish get-ups, right
3rd: 1-3 strict chest-to-bar pull-ups + 1-3 kipping bar muscle-ups
4th: 3 bottoms-up half Turkish get-ups, left

17.12.07

Fitness

A. E90s for 3 rounds:
1st: 5 clean-grip RDLs @ 40×0 tempo
*Heavier than last time.
2nd: 60s reverse lunges off of 2” platform, alternating @ 20×0 tempo
B. EMOTM 8:
1st: 30-45s kneeling goblet hip extensions
2nd: 20s/side seated single leg raises
C. 12 min:
30s hip airplanes, right
30s hip airplanes, left
1 min burpees, no push-up
30s single-leg glute bridge hold, right
30s single-leg glute bridge hold, left
1 min bird dogs, alternating

Performance

A. E90s for 3 rounds:
1st: 5 snatch-grip RDLs @ 40×0 tempo, no hook grip
*Heavier than last week.
2nd: 6-8/leg double KB front rack rear-foot elevated split squats @ 30×0 tempo
B. EMOTM 8:
1st: 30s kneeling back rack hip extensions
2nd: 30-45s hanging single-leg raises, alternating
C. 12 min:
30s hip airplanes, right
30s hip airplanes, left
1 min burpees, no push-up
30s single-leg glute bridge hold, right
30s single-leg glute bridge hold, left
1 min bird dogs, alternating

17.12.06

Fitness

A. E90s for 6 sets:
1.1.1 power clean w/ 1s pause above-the-knee and in receiving position
*Start moderate and build per set as able while maintaining good positions.
B. E90s for 6 sets:
1.1.1 clean pull w/ 1s pause above-the-knee
*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 hang squat cleans – unbroken

Performance

A. E90s for 6 sets:
1.1 squat cleans
*Start moderate and build per set. Last set heavy.
B. E90s for 6 sets:
1 clean panda pull + 1 below-the-knee clean panda pull + 1 above-the-knee clean panda pull
*Start moderate and build per set.
**Hang onto the bar between reps.
C. E3min for 3 sets:
5 touch-and-go power cleans (moderately tough)
1 min row @ 80%
5 touch-and-go shoulder-to-overhead (same weight)

17.12.05

Fitness & Performance

E6min for 5 sets:
2 min assault bike or row
1 min DB snatches, alternating (50/35)
1 min box jumps, step down (24”/20”)
*Bike and row starts at 50% effort. Increase effort per round. Snatches and box jumps should be consistent across rounds