17.08.22

6 sets:
500m row
-Rest 90s
*Increase pace per round.
+
(Rest as needed)
+
20 min:
30s assault bike @ 10 min pace
30s assault bike @ 45-50 rpm
+
(Rest as needed)
+
EMOTM 15:
1st: 45s double-unders
2nd: 45s burpee box jump overs (24″/20”)
3rd: 45s assault bike @ 75%

17.08.21

A. EMOTM 9:
Mins 1-3: 3 snatch high pulls
Mins 4-6: 2 snatch high pulls
Mins 7-9: 1 snatch high pull
*Build in weight as able but keep this fast.
**Make sure you extend vertically with bar in contact with the hip.

B. No hook no feet squat snatch
3×3; Rest 1-2 min

C1. Close-grip bench press
Build quickly to a tough 4 for today
C2. Pendlay row
Build quickly to a tough 4 for today

D. Front squat
3×8; 21×1 tempo; Across; Rest 2-3 min

E. EMOTM 20:
1st: 10 wall balls (20 to 10’/14 to 9’) + 5 toes-to-bar
2nd: 10 Russian KB swings (62/44) + 5 push-ups, hand-release

17.08.19

1 min @ 97+%:
Row calories
+
(Rest as needed)
+
3 sets:
1 min DB calf raises, 2” platform
-Rest 30s
1 min DB Cuban press (light)
-Rest 30s
1 min foot elevated glute bridges, alternating
-Rest 1 min
+
(Rest as needed)
+
1 min assault runner @ 95+%
-5 min walk on assault runner
1 min ski erg @ 95+%
-Rest/walk 5 min
1 min assault runner @ 95+%
-5 min walk on assault runner
1 min assault bike @ 95+%
+
(Rest as needed)
+
3 sets:
1 min banded face pulls
-Rest 30s
1 min banded tricep press downs
-Rest 30s
1 min foot elevated glute bridges, alternating
-Rest 1 min