17.12.04

Fitness

A. E45s for 12 sets:
1st: 20-30s FLR on rings – in external rotation if possible
2nd: 30s suitcase hold, right
3rd: 20-30s FLR on rings – in external rotation if possible
4th: 30s suitcase hold, left
B. In teams of two:
10 min AMRAP:
10 burpees
10 DB thrusters
*Partner holds plank while other partner works. Switch as necessary.
-Into
10 min AMRAP:
10 burpees
10 jump squats
*Partner holds bottom of air squat while other partner works. Switch as necessary.

Performance

A. E45s for 12 sets:
1st: 20-30s support on rings in external rotation
2nd: 30s suitcase hold, right
3rd: 20-30s support on rings in external rotation
4th: 30s suitcase hold, left
B. In teams of two:
10 min AMRAP:
5 burpees
5 thrusters (75/55)
*Partner holds plank while other partner works. Switch after each partner completes their round.
-Into
10 min AMRAP:
5 burpees
5 overhead squats (75/55)
*Partner holds bottom of air squat while other partner works. Switch after each partner completes their round.

17.12.02

Fitness

In teams of two, partners switch as necessary —
20 min AMRAP:
10 D-ball squat cleans
25’ D-ball Zercher carry
10 burpees
10 D-ball squat cleans
25’ D-ball Zercher carry
20 ball slams – different weight than D-ball
-Into
20 min AMRAP:
30 assault bike calories
16 Russian KB swings
16 box jumps, step down

Performance

In teams of two, partners switch as necessary —
20 min AMRAP:
10 DB power cleans (50/35)
25’ DB walking lunge (50/hand – 35/hand)
10 burpees
10 DB power cleans (50/35)
25’ DB walking lunge (50/hand – 35/hand)
20 ball slams (30/20)
*Not front rack DB walking lunge.
-Into
20 min AMRAP:
40 assault bike calories
12 power cleans (185/125)
12 shoulder-to-overhead (185/125)

17.12.01

Fitness

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

B. EMOTM 8:
1st: 8-10 double DB RDLs @ 30×0 tempo
2nd: 45s step-ups, alternating

C. 5 min AMRAP:
3-6-9-12…wall balls
3-6-9-12…assault bike calories

Performance

A. EMOTM 12:
1st: 6 back squats @ 31×1 tempo
2nd: 30s jumping switch lunges
3rd: Rest
*Build in weight as able on back squats.

B. EMOTM 8:
1st: 8-10 single-leg single-arm contralateral DB RDLs, right @ 30×0 tempo
2nd: 8-10 single-leg single-arm contralateral DB RDLs, left @ 30×0 tempo

C. For time:
30 wall balls (30 to 10’/20 to 10’)
500m row
30 wall balls (30 to 10’/20 to 10’)
*5 min cap.

17.11.30

Fitness
A. EMOTM 6:
1st: 6-8 DB bench press @ 20×0 tempo
2nd: 6-8 double DB bent over row @ 20×0 tempo
-Into
EMOTM 6:
1st: 30-45s seated DB tricep extensions @ 1111 tempo
2nd: 30-45s seated hammer curls @ 1111 tempo

B. 15 min AMRAP:
7 seated DB press
7 renegade rows, alternating (no push-up)
14 row calories
*Same weight for DB press and renegade rows.

Performance
A. E2min for 6 sets:
3 close-grip bench presses + 3 strict weighted pull-ups
*Start moderate and build per set. Last set heavy.

B. 15 min AMRAP:
5 kipping handstand push-ups
7 toes-to-bar
9 assault bike calories
11 Russian KB swings (70/53)
5 kipping ring dips
7 chest-to-bar pull-ups
9 assault bike calories
11 Russian KB swings (70/53)

17.11.29

Fitness
A. E90s for 3 rounds:
1st: 6 clean-grip RDLs @ 40×0 tempo
2nd: 60s reverse lunges, alternating @ 20×0 tempo

B. EMOTM 8:
1st: 30-45s banded good mornings
2nd: 30-45s seated single-leg raises, alternating

C. 12 min:
1 min single-unders
1 min single-arm KB front rack hold, right
1 min single-arm KB front rack hold, left
1 min dead bugs, alternating

Performance
A. E90s for 3 rounds:
1st: 6 snatch-grip RDLs @ 40×0 tempo, no hook grip
2nd: 6-8/leg double KB rear-foot elevated split squats @ 30×0 tempo

B. EMOTM 8:
1st: 30-45s banded good mornings
2nd: 30-45s seated single-leg raises, alternating

C. 12 min:
1 min double-unders
1 min single-arm KB front rack hold, right
1 min single-arm KB front rack hold, left
1 min dead bugs, alternating

17.11.28

Fitness
A. E90s for 6 sets:
1.1.1 power clean w/ 1s pause below-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 below-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 power cleans – unbroken

Performance
A. E90s for 6 sets:
1.1.1 squat cleans
*Start moderate and build per set. Last set heavy.

B. E90s for 6 sets:
1 clean panda pull + 1 clean high pull + 1 clean pull
*Start moderate and build per set.

C. E3min for 3 sets:
3 touch-and-go squat cleans (moderately tough)
1 min row @ 80%
3 touch-and-go squat cleans (same weight)