17.10.06

Fitness
A. 10 min kipping leg raise skill work and instruction

B. E2min for 6 sets:
Sets 1-3: 4 back squats @ 30×1 tempo
Sets 4-6: 3 back squats @ 30×1 tempo
*4s at same weight – then build and 3s at the same weight.

C. 5 sets:
1 min wall balls
1 min jump rope

Performance
A. 10 min kipping toes-to-bar skill work and instruction

B. One and a quarter back squat
Build to a tough single for today in 12 minutes

C. For time:
100 wall balls (20 to 10’/14 to 9’)
200 double-unders
*10 min cap.

17.10.05

Fitness
A. EMOTM 9:
1st: 4 close-grip bench presses
*Heavier than last week.
2nd: 30-45s banded tricep push-downs @ 1111 tempo
3rd: Rest

B. EMOTM 9:
1st: 3-5 vertical ring rows
2nd: 30s standing hammer curls @ 20×0 tempo
3rd: Rest

C. 7 min AMRAP:
5-10-15-20…burpees
*15/10 row calories b/w sets.

Performance
A. EMOTM 9:
1st: 3 strict weighted ring dips
*Load w/ DB between feet.
2nd: 30s ring push-ups
3rd: Rest

B. EMOTM 9:
1st: 3 strict weighted chest-to-bar pull-ups
2nd: 20s/side single-arm ring rows
3rd: Rest

C. For time:
25 power cleans (115/75)
40/30 assault bike calories
25 power cleans (115/75)
*7 min cap.

17.10.04

Fitness
A. EMOTM 7:
Muscle clean + Hang muscle clean
*No rebending of knees on catch.

B. 2 min assault bike @ 75%
1 min assault bike @ gradually escalating pace
-Rest 1 min
2 min air squats – 1 rep every 3s
1 min step-ups, alternating @ gradually escalating pace
-Rest 1 min
2 min row @ 75%
1 min row @ gradually escalating pace
-Rest 1 min
2 min air squats – 1 rep every 3s
1 min step-ups, alternating @ gradually escalating pace
-Rest 1 min
2 min assault bike @ 75%
1 min assault bike @ gradually escalating pace
*Top pace should be tough but sustainable for all pieces.

Performance
A. EMOTM 7:
Muscle clean + Push press
*Honest on muscle cleans. No rebending of knees on catch.

B. 2 min row @ 75%
1 min row @ gradually escalating pace
-Rest 1 min
2 min air squats – 1 rep every 3s
1 min jumping switch lunges @ gradually escalating pace
-Rest 1 min
2 min assault bike @ 75%
1 min assault bike @ gradually escalating pace
-Rest 1 min
2 min air squats – 1 rep every 3s
1 min jumping switch lunges @ gradually escalating pace
-Rest 1 min
2 min row @ 75%
1 min row @ gradually escalating pace
*Top pace should be tough but sustainable for all pieces.

17.10.03

Fitness
A. E90s for 6 sets:
1 slow pull snatch pull + 1 slow pull power snatch w/ 1s pause in receiving position
*Prioritize positions over load lifted. Reset between reps.

B. 3 min AMRAP:
1-2-3-4…unbroken ring rows ladder
+
(Rest 2 min)
+
3 min AMRAP:
2-4-6-8…unbroken Russian KB swing ladder
+
(Rest 2 min)
+
3 min AMRAP:
1-2-3-4…unbroken hand-release push-ups ladder
+
(Rest 2 min)
+
3 min AMRAP:
3-6-9-12…unbroken Russian KB swing ladder

Performance
A. E90s for 6 sets:
Power snatch w/ pause below-the-knee + Below-the-knee power snatch
*Start moderate and build per set. No misses.
**Hang onto the bar between reps.

B. 3 min AMRAP:
2 unbroken ring muscle-ups
*Must be done in unbroken sets of 2. Come down between sets.
+
(Rest 2 min)
+
3 min AMRAP:
2 unbroken hang power cleans (225/155)
*Must be done in unbroken sets of 2. Drop the bar between sets.
+
(Rest 2 min)
+
3 min AMRAP:
2 unbroken wall climbs – nose touches wall, control eccentric
*Come right back up after touching chest to the ground for unbroken sets.
+
(Rest 2 min)
+
3 min AMRAP:
10 unbroken deadlifts (225/155)
5 lateral barbell burpees

17.10.02

Fitness
A. EMOTM 12:
1st: 3-5 strict presses @ 20×0 tempo
2nd: 6-8 double DB deadlifts
*Both heads of the dumbbells touch the ground.
3rd: Rest
*Heavier than last week on press and DB deadlifts.

B. In teams of two – partners alternate rounds —
7 min AMRAP:
10 step-ups, alternating
10 DB goblet squats
+
(Rest 3 min)
+
7 min AMRAP:
8 box jumps, step down
8 DB snatch, alternating

Performance
A. EMOTM 12:
1st: 30s half-kneeling Arnold press, right @ 30×1 tempo
2nd: 30s half-kneeling Arnold press, left @ 30×1 tempo
3rd: 20s/side seated single-leg raise
4th: Rest

B. In teams of two – partners alternate rounds —
7 min AMRAP:
7 box jumps, step down (24”/20″)
14 single-arm DB overhead squats (50/35) – 7/hand
+
(Rest 3 min)
+
7 min AMRAP:
5 box jumps, step down (30”)
10 single-arm DB overhead squats (70/50) – 5/hand

17.09.30

Fitness & Performance
In teams of two —
10 min @ 85%:
Wall balls (20 to 10’/14 to 9’)
*Partner does 200m run w/ medball (20/14). Partners switch when one partner returns from run.
+
(Rest 5 min)
+
10 min @ 85%:
Double-unders
*Partner does 400m run. Partners switch when one partner returns from run.
+
(Rest 5 min)
+
10 min @ 85%:
(One partner does)
10 row calories
10 ball slams
(Other partner does)
100’ farmer’s walk (70/hand – 55/hand)
*Partners switch after both complete their round