17.10.28

Fitness
In teams of two —
15 min – partners alternate rounds:
200m run
12 KB swings
6 DB push presses (moderately tough)
+
(Rest 5 min)
+
15 min min – partners switch as needed:
800m run (done in 200m increments)
48 KB swings
24 DB push presses

Performance
In teams of two —
15 min – partners alternate rounds:
200m run
12 KB swings (53/35)
6 handstand push-ups
+
(Rest 5 min)
+
15 min min – partners switch as needed:
800m run (done in 200m increments)
48 KB swings (53/35)
24 handstand push-ups

17.10.27

Fitness

A. EMOTM 8:
1st: 4 Pendlay rows @ 21×0 tempo
2nd: 4 strict presses @ 21×0 tempo
-Into
EMOTM 8:
1st: 45s DB rows in push-up position, alternating
2nd: 30-45s FLR on rings

B. E2min for 16 min:
1st: 45s double KB front rack carry (tough)
2nd: 45s DB curl and press (moderate load – unbroken)

Performance

A. EMOTM 8:
1st: 5 strict weighted supinated chin-ups
2nd: 5 strict weighted bar dips
-Into
EMOTM 8:
1st: 45s DB rows in push-up position, alternating
2nd: 45s support in bottom of ring push-up

B. E2min for 16 min:
1-3 strict ring muscle-ups + 3-5 touch-and-go shoulder-to-overhead (moderately tough)
*Assault bike or row @ 75% during rest periods.

17.10.26

Fitness & Performance

12 min:
1 min assault bike/row @ 75%
90s assault bike/row @ 80%
30s assault bike/row @ 90%
1 min air squat – 1 rep every 3s
+
(Rest 2 min)
+
12 min:
1 min Turkish get-ups, alternating
1 min single-unders
1 min tall-kneeling bottoms-up KB press, right
1 min reverse single-unders
1 min tall-kneeling bottoms-up KB press, left
1 min burpees, no push-up
+
(Rest 2 min)
+
12 min:
1 min assault bike/row @ 75%
90s assault bike/row @ 80%
30s assault bike/row @ 90%
1 min reverse lunges, alternating (moderate/recovery pace)

17.10.25

Fitness
A. E2:30 for 6 sets:
4 front squats
*Start moderate and build every two sets.

B. EMOTM 8:
1st: 6-8 DB rear-foot elevated split squats, right
2nd: 6-8 DB rear-foot elevated split squats, left

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

Performance
A. E2:30 for 6 sets:
2 one and a quarter front squats @ 30×1 tempo
*Start moderate and build per set.

B. EMOTM 8:
1st: 6 DB rear-foot elevated split squats, right
2nd: 45s rear-foot elevated split squats, right (unloaded)
3rd: 6 DB rear-foot elevated split squats, left
4th: 45s rear-foot elevated split squats, left (unloaded)

C. EMOTM 8:
Mins 1-4: Squat snatch + Overhead squat + Snatch balance
Mins 5-8: Squat snatch
*Start moderate. First 4 minutes at similar weight. Start building at minute 5.

17.10.24

Fitness & Performance

A. 10 min skill instruction:
Handstand holds

B. 15 min
1 min assault bike/row @ 75%
1 min assault bike/row @ gradually escalating pace
1 min glute bridge hold
1 min assault bike/row @ gradually decreasing pace
1 min assault bike/row @ 75%
-Into
15 min:
90s step-ups, alternating (20”/16”)
1 min assault bike/row @ gradually escalating pace
90s box jumps, step down (20”/16”)
1 min assault bike/row @ gradually decreasing pace
*Use either the bike or the erg the whole time.

17.10.23

Fitness

A. 10 min:
30s DB waiter’s hold, right
30s DB waiter’s hold, left
30s side plank, right
30s side plank, left

B. In teams of two, partners alternate rounds —
10 min:
100’ farmer’s walk
10 burpees
-Into
10 min:
10 Russian KB swings
10 burpees
*Same weight for swing as for farmer’s walk.

Performance

A. 10 min:
30s bottoms-up KB presses, right
30s bottoms-up KB presses, left
30s side plank, right
30s side plank, left

B. In teams of two, partners alternate rounds —
10 min:
15 deadlifts (155)
10 lateral barbell burpees
-Into
10 min:
9 hang power cleans (155)
6 lateral barbell burpees