17.11.27

Fitness

A. EMOTM 9:
1st: 20-40s FLR on rings – in external rotation if possible
2nd: 30-45s suitcase hold, right
3rd: 30-45s suitcase hold, left

B. In teams of two:
5 min AMRAP:
Burpees
*Partner holds plank while other partner works. Switch as necessary.
-Into
5 min AMRAP:
DB thrusters
*Partner holds bottom of air squat while other partner works. Switch as necessary.
-Into
5 min AMRAP:
Burpees
*Partner holds plank while other partner works. Switch as necessary.
-Into
5 min AMRAP:
Russian KB swings
*Partner holds bottom of air squat while other partner works. Switch as necessary.

Performance

A. EMOTM 9:
1st: 20-40s support on rings in external rotation
2nd: 30-45s suitcase hold, right
3rd: 30-45s suitcase hold, left

B. In teams of two:
5 min AMRAP:
Burpees
*Partner holds plank while other partner works. Switch as necessary.
-Into
5 min AMRAP:
Thrusters (75/55)
*Partner holds bottom of air squat while other partner works. Switch as necessary.
-Into
5 min AMRAP:
Burpees
*Partner holds plank while other partner works. Switch as necessary.
-Into
5 min AMRAP:
Hang power snatches (75/55)
*Partner hangs from pull-up bar while other partner works. Switch as necessary

17.11.25

Fitness

In teams of two, partners switch as necesary —
20 min AMRAP:
5 DB power cleans
10 ball slams
15 assault bike/row calories
-Into
20 min AMRAP:
5 DB Z press (tough)
10 hanging leg raises
15 assault bike/row calories

Performance

In teams of two, partners switch as necesary —
20 min AMRAP:
5 chest-to-bar pull-ups
10 ball slams (30/20)
15 assault bike/row calories
-Into
20 min AMRAP:
5 strict handstand push-ups
10 toes-to-bar
15 assault bike/row calories

17.11.24

“Hope Gone Bad”
3 rounds:
1 min AMRAP burpees
1 min AMRAP power snatches (75/55)
1 min AMRAP box jumps, step down (24”/20″)
1 min AMRAP thrusters (75/55)
1 min AMRAP row calories
-Rest 1 min

17.11.23

Turkey Day

17.11.22

Fitness & Performance

For time:
1.5 miles assault bike
50 wall balls (20 to 10’/14 to 9’)
1000m row
50 wall balls (20 to 10/14 to 9’)
1000m row
50 wall balls (20 to 10’/14 to 9’)
1.5 miles assault bike
*30 minute cap

17.11.21

Fitness

A. E2min for 6 sets:
Sets 1-2: 4 front squats
Sets 3-4: 3 front squats
Sets 5-6: 2 front squats
*Build per set. Heaviest double at a tough weight.
B. 7 min AMRAP:
5 hanging leg raises
10 push-ups
15 air squats
C. 10 min:
1 min step-ups, right
1 min step-ups, left

Performance

A. One and a quarter front squat
Build to a max for today in 12 minutes
B. 7 min AMRAP:
1-2-3-4…unbroken power clean ladder (185/125)
*Continue as high as possible in 7 min. All sets must be touch-and-go.
C. 10 min:
1 min step-ups, right (24”)
1 min step-ups, left (24”)