17.10.14

Fitness
In teams of two, partners alternate rounds —
40 min AMRAP:
6 power wall balls
9 push-ups, hand-release
12 jumping switch lunges
15 assault bike calories

Performance
Partner Holleyman-ish
In teams of two, partners alternate rounds —
30 rounds:
20 double-unders
3 handstand push-ups
1 power clean (225/155)
*40 min cap.

17.10.13

Fitness

A. E2min for 5 sets:
5 close-grip bench presses @ 20×0 tempo
*Start moderate and build per set.
B. E2min for 5 sets:
5 Pendlay rows @ 21×0 tempo
*Start moderate and build per set.
**Bar pauses on the ground. Not touch-and-go.
C. 7 min AMRAP:
10 DB thrusters
10 row calories w/ damper @ 10

Performance

A. Strict weighted ring dip
Build to a tough set of 3 for today in 10 min @ 30×0 tempo
B. Pendlay row
Build to a tough set of 3 for today in 10 min @ 31×0 tempo
*Bar pauses on the ground. Not touch-and-go.
C. For time:
21 chest-to-bar pull-ups
9 thrusters (95/65)
15 chest-to-bar pull-ups
15 thrusters (95/65)
9 chest-to-bar pull-ups
21 thrusters (95/65)
*7 min cap.

17.10.12

Fitness

A. EMOTM 7:
Clean pull x2 + Clean high pull
*Arms stay straight on clean pull then bend on clean high pull.
B. For time:
10-20-30-40-50 assault bike calories
10-20-30-40-50 KB swings
*200m run b/w sets. End with a run.
**30 min cap.

Performance

A. EMOTM 7:
3 no hook no feet squat cleans
*Start moderate and build per set. Prioritize positions over load.
B. For time:
50-40-30-20-10 row calories
50-40-30-20-10 KB swings (55/35)
*200m run b/w sets. End with a run.
**30 min cap.

17.10.11

Fitness

A. E90s for 6 sets:
1 slow pull clean pull + 1 slow pull power clean w/ 1s pause in receiving position
*Prioritize positions over load lifted. Reset between reps.
B. 10 min AMRAP:
5 ring rows
10 push-ups
15 air squats
C. EMOTM 10:
1st: 30-45s side plank, right
2nd: 30-45s side plank, left

Performance

A. E90s for 6 sets:
1 above-the-knee power clean + 1 below-the-knee power clean + 1 power clean
*Start moderate and build per set. Last set heavy.
**Hang onto the bar between reps.
B. 10 min AMRAP:
1-2-3-4…unbroken bar muscle-up ladder
2-4-6-8…unbroken power snatch ladder (75/55)
*If you can’t do more than 4 unbroken bar muscle-ups, do escalating power snatch ladder with 2 unbroken bar muscle-ups b/w each set.
C. EMOTM 10:
1st: 30-45s side plank, right
2nd: 30-45s side plank, left

17.10.10

Fitness

A. E2min for 5 sets:
5 deadlifts @ 21×0 tempo
*Start moderate and build per set.
B. 10 min AMRAP @ 75%:
6 ball slams
9 DB shoulder-to-overhead
12 step-ups, alternating
15 row calories
-Into
10 min AMRAP @ 85%:
6 ball slams
9 DB shoulder-to-overhead
12 box jumps, step down
15 row calories

Performance

A. Double overhand deadlift, no hook grip
Build to a max for today in 10 min
B. 10 min AMRAP @ 75%:
6 ball slams
9 shoulder-to-overhead (115/75)
12 step-ups, alternating (24”/20”)
15 assault bike calories
-Into
10 min AMRAP @ 85%:
6 toes-to-bar
9 shoulder-to-overhead (115/75)
12 box jumps, step down (24”/20”)
15 assault bike calories

17.10.09

Fitness

A. E2min for 5 sets:
5 strict presses
*Start moderate and build per set.
B. For time in teams of two – partners switch working as they wish —
3 miles assault bike
-Into
4 rounds:
10 DB power cleans
10 DB shoulder-to-overhead
10 burpees
-Into
2000m row
*25 min cap.

Performance

A. Seated DB press
Build to a 6RM at 40×0 tempo in 10 min
B. For time in teams of two – partners switch working as they wish —
2000m row
100 DB clean & jerks (50/hand – 35/hand)
3 miles assault bike
*25 min cap.
**Only one head of DBs needs to touch ground.