17.11.20

Fitness

A. EMOTM 9:
1st: 30-45s scap push-ups
2nd: 20-30s/side suitcase hold (tough)
3rd: 20-30s hollow hold
B. In teams of two – partners switch working as they wish —
10 min AMRAP:
10 Russian KB swings
10 burpees
-Into
10 min AMRAP:
10 DB push presses
10 reverse goblet lunges, alternating

Performance

A. EMOTM 9:
1st: 1-2 skin-the-cats on rings
2nd: 30-45s scap pull-ups on pull-up bar
3rd: 30-45s double KB front rack carry (tough)
B. In teams of two – partners switch working as they wish —
10 rounds:
30 double-unders
15 power snatches (75/55)
-Into
10 rounds:
12 hang power cleans (75/55)
9 shoulder-to-overhead (75/55)
6 bar-facing burpees
*20 minute cap.

17.11.18

Fitness

In teams of two, partners switch as necesary —
45 min AMRAP:
1300m row
400’ farmer’s walk
50 burpees

Performance

In teams of two, partners switch as necesary —
45 min AMRAP:
1300m row
400’ farmer’s walk (70/hand – 53/hand)
30 burpees
175 double-unders

17.11.17

Fitness & Performance

A. 10 min skill instruction:
Turkish get-ups
B. 2000m row
-OR-
10 min AMRAP:
Assault bike calories

17.11.16

Fitness

18 min AMRAP:
15 box jumps, step down
12 shoulder-to-overhead – use DBs as necessary
9 ball slams (moderate weight)

Performance

“12.3”
18 min AMRAP:
15 box jumps, step down (24”/20”)
12 shoulder-to-overhead (115/75)
9 toes-to-bar

17.11.15

Fitness

A. Pendlay row
Build to a 3RM for today in 10 min at 31×0 tempo
B. 5 min AMRAP:
Renegade rows, no push-up (moderately tough weight)
C. 5 min AMRAP:
Push-ups, hand-release
*Must be done in unbroken sets of 2.
D. 5 min AMRAP:
50’ waiter’s walk, right
50’ waiter’s walk, left

Performance

A. Pendlay row
Build to 3RM for today in 10 min at 31×0 tempo
*Pause on the ground. Not touch-and-go.
B. 5 min AMRAP:
Strict pull-ups
C. 5 min AMRAP:
Strict handstand push-ups
D. 5 min AMRAP:
Turkish get-ups, alternating (53/35)

17.11.14

Fitness & Performance

10 min AMRAP @ 85%:
20 lunges, alternating
16 wall balls (20 to 10’/14 to 9′)
20 lunges, alternating
8 burpees
+
(Rest 5 min)
+
10 min:
30s side plank, right
30s side plank, left
30s suitcase hold, right (tough)
30s suitcase hold, left (tough)
+
(Rest 5 min)
+
10 min AMRAP @ 85%:
10 DB thrusters (35/hand – 25/hand)
10 ball slams (30/20)
10 assault bike/row calories