17.10.21

Fitness

In teams of two —
15 min – partners alternate rounds:
500m row
15 thrusters
8 bar-facing burpees
+
(Rest 5 min)
+
15 min:
1000m row
30 thrusters
16 bar-facing burpees

Performance

In teams of two —
15 min – partners alternate rounds:
500m row
25 thrusters (45/35)
15 pull-ups
+
(Rest 5 min)
+
15 min – partners switch as needed:
1000m row
50 thrusters (45/35)
30 pull-ups

17.10.20

Fitness
A. EMOTM 8:
Halting snatch deadlift + Snatch pull + Power snatch w/ 1s pause in receiving position

B. 24 min:
30s wall balls
-Rest 30s
30s Russian KB swings
-Rest 30s
30s row
-Rest 30s
30s assault bike
-Rest 30s

Performance
A. EMOTM 8:
3 no touch no hook squat snatches
*Start moderate. Build every 2 sets as able.
**Reset between reps.

B. 24 min:
30s wall balls (20 to 10’ – 14 to 10’)
-Rest 30s
30s jump squats
-Rest 30s
30s lunges, alternating
*Stay in place.
-Rest 30s
30s Russian KB swings (70/53)
-Rest 30s
30s DB snatches, alternating (50/35) – switch hands in mid-air
-Rest 30s
30s banded good mornings
-Rest 30s

17.10.19

Fitness

A. EMOTM 8:
1st: 5 Pendlay rows @ 21×0 tempo
2nd: 5 strict presses @ 21×0 tempo
-Into
EMOTM 8:
1st: 45s double DB bent over rows
2nd: 45s DB Z press
B. E2min for 16 min:
1st: 45s ring push-ups @ 21×1 tempo
2nd: 45s DB rows in push-up position, alternating
*Assault bike or row @ 75% effort during rest periods.

Performance

A. EMOTM 8:
1st: 5 strict weighted pull-ups on rings
2nd: 5 strict weighted ring dips
-Into
EMOTM 8:
1st: 45s double DB bent over rows
2nd: 45s DB Z press
B. EMOTM 16:
1st: 1 legless rope climb + 1 strict handstand push-up
2nd: 1 wall climb + 2 kipping toes-to-bar
3rd: 1 legless rope climb + 2 strict handstand push-ups
4th: 1 wall climb + 4 kipping toes-to-bar
…
*Strict handstand push-ups go up by one, kipping toes-to-bar go up by two

17.10.17

Fitness & Performance

10 min:
1 min assault bike/row @ 75%
1 min assault bike/row @ 85%
30s assault bike/row @ 90%
+
(Rest 2 min)
+
10 min:
45s DB suitcase hold, right
45s DB suitcase hold, left
1 min plank
+
(Rest 2 min)
+
10 min:
30s assault bike/row @ 90%
1 min assault bike/row @ 85%
1 min assault bike/row @ 75%
+
(Rest 2 min)
+
10 min:
45s DB waiter’s walk, right
45s DB waiter’s walk, left
1 min wall sit at parallel

17.10.17

Fitness
A. E2:30 for 6 sets:
5 front squats
*Start moderate and build every two sets.
B. EMOTM 8:
1st: 8-10 DB rear-foot elevated split squats, right
2nd: 8-10 DB rear-foot elevated split squats, left
C. E30s for 2 min:
1 clean high pull
-Into
E20s for 2 min:
1 clean high pull
-Into
E10s for 2 min:
1 clean high pull

Performance

A. E2:30 for 6 sets:
3 one and a quarter front squats @ 30×1 tempo
*Start moderate and build per set.
B. EMOTM 8:
1st: 30s/side rear-foot elevated split squats, unloaded
2nd: 45s DB death march (moderately tough)
C. E30s for 2 min:
1 power clean + push jerk
*Touch-and-go between clean and jerk
-Into
E20s for 2 min:
1 power clean + push jerk
*Touch-and-go between clean and jerk
-Into
E10s for 2 min:
1 power clean + push jerk
*Touch-and-go between clean and jerk
**Drop weight as necessary throughout. No misses.

17.10.16

Fitness

A. E45s for 6 rounds:
1st: 1 Turkish get-up, right
2nd: 1 Turkish get-up, left
B. In teams of two, partners alternate rounds —
10 min:
6 jump squats
6 DB Curtis Ps
6 jump squats
-Into
10 min:
4 jump squats
4 DB Curtis Ps
4 jump squats

Performance

A. E45s for 6 rounds:
1st: 2 bottoms-up half Turkish get-ups, right
2nd: 2 bottoms-up half Turkish get-ups, left
B. In teams of two, partners alternate rounds —
10 min:
6 DB Curtis Ps (50/hand – 35/hand)
50 double-unders
-Into
10 min:
4 DB Curtis Ps (50/hand – 35/hand)
30 double-unders