17.09.08

Fitness
A. Back squat-
Build to a tough set of 3 in 20 minutes

B. DB bent-over-row-
3×6-8/side, 20X0, R60s

C. 7 minute AMRAP-
10 KB swings, tough
8 Air squats
6 Ring rows

Performance
A. Back squat-
Build to a 3RM in 20 minutes

B. Pendlay row-
3×6-8/side, 20X0, R60s

C. 7 minute AMRAP-
10 KB swings (70/53)
8 Air squats
6 Pull ups

17.09.07

Fitness
A. Close grip bench press-
Build to a tough set of 3 in 20 minutes

B. EMOTM 12-
1st- 3-5 push ups + 3-5 ring rows
2nd- 8 KB goblet hold walking lunges, tough
3rd- 10s Max assault bike calories

Performance
A. Close grip bench press-
Build to 3RM in 20 minutes

B. EMOTM 12-
1st- 2-5 MU
2nd- 8 DB goblet hold walking lunges (80/55)
3rd- 10s Max assault bike calories

17.09.06

Fitness
A. Deadlift-
Build to tough set of 3 in 20 minutes
*No TNG reps, must reset on floor

B. For time:
4 rounds:
30 Double unders or 60 singles
15 Alt DB snatches, tough

Performance
A. Deadlift-
Build to 3RM in 20 minutes
*No TNG reps, must reset on floor

B. For time:
4 rounds:
30 Double unders
15 Alt DB snatches (50/35)

17.09.05

Fitness
15 minute AMRAP-
5 DB Hang Power cleans, tough
5 DB Front squats, tough
5 DB Push jerks, tough
+
Rest 5 minutes
+
15 minute AMRAP-
200m run
20 Wall balls, tough

Performance
15 minute AMRAP-
3 Power cleans (185/135)
3 Front squats (“)
3 Push jerks (“)
+
Rest 5 minutes
+
15 minute AMRAP-
200m run
20 Wall balls (20/14)

17.09.02

Fitness
Teams of 2, partners alternating rounds:
25 minute AMRAP
10 Double DB front rack squats, tough
50 double unders or single unders
200M run

3 rounds not for time:
45-60s stir-the-pot
45-60s Russian twists
10/side KB halos

Performance
Teams of 2, partners alternating rounds:
25 minute AMRAP
10 Overhead squats (95/65)
50 double unders
200M run

3 rounds not for time:
45-60s stir-the-pot
45-60s Russian twists
10/side KB halos

17.09.01

Fitness
A, Close grip bench press-
4×3-5, Build as needed, Rest 2 minutes

B. EMOTM 16:
Odd: 3 power cleans, tough
Even: 3-5 kipping knee raises

Performance
A, Close grip bench press-
4×2 @ RPE 9, Rest 2 minutes

B. EMOTM 16:
Odd: 1.1 Squat Cleans (70-80% of 1RM)
Even: 3 Toes-to-bar + 3 kipping pull ups