17.11.04

Fitness

On a running clock in teams of two —
0:00-12:00 – partners switch as necessary:
5 rounds:
14 thrusters
14 bar-facing burpees
+
12:00-17:00:
Rest
+
@ 17:00 – partners switch as necessary:
10 rounds:
100’ farmer’s walk (tough)
10 ball slams
100’ farmer’s walk
10 assault bike calories

Performance

On a running clock in teams of two —
0:00-12:00 – partners switch as necessary:
“Tommy V-ish”
33-27-21 thrusters (115/75)
12-9-6 rope climbs
+
12:00-17:00:
Rest
+
@ 17:00 – partners switch as necessary:
“Bradshaw”
10 rounds:
3 handstand push-ups
6 deadlifts (225/155)
12 pull-ups
24 double-unders

17.11.03

Fitness & Performance
8 min @ high effort:
100’ double KB front rack carry (tough)
100’ walking lunges
10 burpee box jumps (24”/20”)
+
(Rest 2 min)
+
8 min:
20s assault bike @ 80%
10s assault bike @ 90%
30s assault bike @ 50-75%
+
(Rest 2 min)
+
8 min @ high effort:
100’ bear crawl
10/side single-arm Russian KB swings (tough)
10 burpee box jumps (24”/20”)
+
(Rest 2 min)
+
8 min:
20s row @ 80%
10s row @ 90%
30s row @ 50-75%

17.11.02

Fitness
A. E2min for 6 sets:
3 front squats
*Start moderate and build every two sets.

B. 3 sets:
1 min DB step-ups, alternating
*Moderately tough but unbroken.
-Rest 1 min

C. EMOTM 9:
Mins 1-3: 3 power snatches, 1s pause in receiving position
*Reset each rep.
Mins 4-6: 2 power snatches, 1s pause in receiving position
*Reset each rep.
Mins 7-9: 1 power snatch: 1s pause in receiving position
*Start moderate and build every 3 minutes.

C. EMOTM 8:
Snatch pull + Snatch high pull + Power snatch w/ 1s pause in receiving position
*Start moderate. Build every 2 sets.

Performance
A. E2min for 6 sets:
1 one and a quarter front squats @ 30×1 tempo
*Start moderate and build per set

B. 3 sets:
1 min barbell front rack step-ups, alternating
*Moderately tough but unbroken.
-Rest 1 min

C. E15s for 3 min:
1 squat snatch
-Into
E30s for 3 min:
2 touch-and-go squat snatches
-Into
EMOTM 3:
4 touch-and-go squat snatches
*Barbell weight should stay similar throughout but adjust as necessary. No misses.

17.11.01

Fitness & Performance

A. 10 min skill instruction:
Support on rings/Support in bottom of dip/Strict ring dips/Kipping ring dips

B. 8 min:
1 min assault bike/row @ gradually escalating pace
1 min assault bike/row @ gradually decreasing pace
-Into
7 min:
90s burpees, 6” target @ high effort
1 min burpees, no push-up @ recovery pace
1 min lunges, alternating @ recovery pace
-Into
8 min:
1 min assault bike/row @ gradually escalating pace
1 min assault bike/row @ gradually decreasing pace
-Into
7 min:
90s burpees, 6” target @ high effort
1 min reverse lunges, alternating @ recovery pace
30s/side side plank

17.10.31

Fitness

A. EMOTM 8:
Halting clean deadlift + Clean pull + Power clean w/ 1s pause in receiving position

B. 24 min:
30s DB push presses
-Rest 30s
30s assault bike
-Rest 30s
30s KB swings
-Rest 30s
30s row

Performance

A. EMOTM 8:
1st: 3 tall cleans
2nd: 5 touch-and-go push press
*Same weight for each movement. Build throughout as able while maintaining good positions.

B. 24 min:
30s single-arm KB thrusters (53/35)
*Right arm first time through, left arm second time through.
-Rest 30s
30s box jumps, step down (24”/20”)
-Rest 30s
30s air squats – 1 rep every 2-3s
-Rest 30s
30s hang power cleans (115/75)
-Rest 30s
30s deadlifts (115/75)
-Rest 30s
30s DB snatches, alternating (30/20)
-Rest 30s

17.10.30

Fitness
A. EMOTM 9:
1st: 30-45s band pull-aparts
2nd: 30-45s scap push-ups
3rd: 30-45s crab walk

B. In teams of two —
10 min AMRAP:
P1 – 30 wall balls
P2 – 10 DB power cleans + 10 DB push presses
-Into
10 min AMRAP:
P1 – 10 power cleans + 10 DB push presses
P2 – 30 wall balls
*Only one head of DBs touches the ground.

Performance
A. EMOTM 9:
1st: 30-45s tall-kneeling bottoms-up KB press, right
2nd: 30-45s tall-kneeling bottoms-up KB press, left
3rd: 30-45s crab walk

B. In teams of two —
10 min AMRAP:
P1 – 30 wall balls (20 to 10’ – 14 to 10’)
P2 – 10 power snatches + 10 overhead squats (75/55)
-Into
10 min AMRAP:
P1 – 10 power snatches + 10 overhead squats (75/55)
P2 – 30 wall balls (20 to 10’ – 14 to 10’)
*Switch after each partner completes work