17.09.29

Fitness
A. E2min for 6 sets:
1st: 5 deadlifts @ 31×1 tempo
2nd: 4 deadlifts @ 31×1 tempo
3rd: 3 deadlifts @ 31×1 tempo
*Build per set. Reset each rep.

B. 5 min AMRAP @ high effort:
7 manmakers
21 air squats
+
(Rest 5 min)
+
12 min AMRAP @ 80%:
500m row
10 burpees over-the-erg
100’/arm suitcase carry

Performance
A. Deadlift
Build to a tough set of 2.2 in 12 minutes
*No misses.
**Two sets of two touch-and-go reps with ~10s rest between sets.

B. 5 min AMRAP @ high effort:
5 chest-to-bar pull-ups
10 push-ups, hand-release
15 air squats
+
(Rest 5 min)
+
12 min AMRAP @ 80%:
500m row
10 burpees over-the-erg
100’/arm KB suitcase carry (70/55)

17.09.28

Fitness
A. E45s for 3 sets:
1st: 30s shoulder taps in plank position
2nd: 10-30s scapular pull-ups hanging from pull-up bar
3rd: 30s hold in bottom of squat

B. E2min for 6 sets:
1st: 5 back squats @ 30×1 tempo
2nd: 4 back squats @ 30×1 tempo
3rd: 3 back squats @ 30×1 tempo
*Build per set.

C. 3 rounds:
400m run
21 single-arm DB shoulder-to-overhead
12 DB goblet squats
*12 min cap.

Performance
A. E45s for 3 sets:
1st: 30s support in bottom of ring push-up
2nd: 10-15s/side single-arm hang from pull-up bar
3rd: 30s bottom of pistol hold, alternating legs

B. Back squat
Build to a technical max for today @ 30×1 tempo in 12 minutes
*Don’t let knees cave. Don’t let back round. Don’t let hips shoot up first. Go as heavy as you can without any compensation.

C. 3 rounds:
400m run
21 single-arm DB shoulder-to-overhead (55/35)
12 single-arm DB front squats (55/35)
*12 min cap.
**Must hold DB in front rack position on front squats. Not w/ both hands on it in goblet squat position.

17.09.27

Fitness
A. EMOTM 9:
1st: 5 close-grip bench presses
2nd: 30s banded tricep push-downs
3rd: Rest

B. EMOTM 9:
1st: 30s bent over DB rows
2nd: 30s banded face-pulls
3rd: Rest

C. 3 rounds for time:
10 burpees
15 Russian KB swings
20 ball slams
*7 min cap.

Performance
A. EMOTM 9:
1st: 5 touch-and-go push presses
*Moderate load. Prioritize speed over weight lifted.
2nd: 3 strict weighted ring dips
*Load with DB b/w feet.
3rd: Rest

B. EMOTM 9:
1st: 5 Pendlay rows – pause briefly at chest
2nd: 30s scapular pull-ups on rings
3rd: Rest

C. For time:
20 power snatches (135/95)
10 bar-facing burpees
15 shoulder-to-overhead (135/95)
10 bar-facing burpees
10 power cleans (135/95)
*7 min cap.

17.09.26

Fitness
A. EMOTM 7:
3 high hang snatch high pulls

B. 2 min assault bike @ 75%
1 min assault bike @ 85%
-Rest 1 min
2 min burpees, no push-up @ 80%
1 min burpees
-Rest 1 min
2 min farmer’s walk (light)
1 min double KB front rack carry (same weight)
-Rest 1 min
2 min row @ 75%
1 min row @ 85%
-Rest 1 min
2 min farmer’s walk (light)
1 min double KB front rack carry (same weight)
-Rest 1 min
2 min burpees, no push-up @ 80%
1 min burpees
-Rest 1 min
2 min assault bike @ 75%
1 min assault bike @ 85%

Performance
A. EMOTM 7:
3 tall snatches w/ 1s pause in bottom
*Prioritize speed and positions

B. 1 min row @ 75%
1 min row @ 85%
30s row @ 90+%
30s row @ 50%
-Rest 1 min
1 min burpees, no push-up @ 75%
1 min burpees, step down and up @ 85%
30s burpees @ 90+%
30s air squats @ 50%
-Rest 1 min
1 min farmers walk (same weight as front rack carry)
1 min double KB front rack carry (tough)
1 min plank
-Rest 1 min
1 min assault bike @ 75%
1 min assault bike @ 85%
30s assault bike @ 90+%
30s assault bike @ 50%
-Rest 1 min
1 min double KB front rack carry (tough)
1 min farmers walk (same weight)
1 min plank
-Rest 1 min
1 min burpees, no push-up @ 75%
1 min burpees, step down and up @ 85%
30s burpees @ 90+%
30s air squats @ 50%
-Rest 1 min
1 min row @ 75%
1 min row @ 85%
30s row @ 90+%
30s row @ 50%

17.09.25

Fitness
A. EMOTM 12:
1st: 4-6 strict presses @ 20×0 tempo
2nd: 8-10 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:
20 walking lunges
10 Russian KB swings
+
(Rest 3 min)
+
7 min AMRAP:
10 jumping switch lunges
10 Russian KB swings

Performance
A. EMOTM 12:
1st: 30s DB see-saw press
2nd: 1 broad jump (explosive)
3rd: 30s/side single-leg calf raises off of 2” platform @ 1111 tempo
4th: Rest

B. In teams of two – partners alternate rounds—
7 min AMRAP:
10 power cleans (95/65)
20 alternating front rack lunges (95/65)
*Stay in place on lunges.
+
(Rest 3 min)
+
7 min AMRAP:
5 power cleans (135/95)
10 alternating front rack lunges (135/95)

17.09.23

Fitness & Performance

10 min @ 85%:
Rowing
*Partner does double KB or DB front rack hold w/ 55/hand – 35/hand while other partner is rowing.
**Switch every 250m.
+
(Rest 5 min)
+
10 min @ 85%:
10 D-ball over shoulder (tough)
10 D-ball front squats (same weight)
*Partner holds FLR on rings while other partner is working.
**Can alternate work whenever.
+
(Rest 5 min)
+
10 min @ 85%:
Assault bike calories
*Partner does farmers hold w/ 70/hand – 55/hand while other partner is biking
**Switch every 20/15 calories.