17.06.23

AM:
5 sets:
300m run @ 85%
200m run @ 50%
400m run @ 75%
100m run @ 50%
-Rest 2 min
*Roll on and off between paces.

PM:
A. E90s for 6 sets:
Power clean from blocks below-the-knee + Squat clean from blocks below-the-knee
*Start moderate. Build as able as long as positions are good.

B. Double overhand deadlift, no hook grip – 2” riser
3×6; Building; Rest 2 min
*Reset each rep.

C. 30 min:
90s row @ 85%
90s rest
+
20 min @ 70%:
.5 miles assault bike
20 hollow rocks
.5 miles assault bike
60s Sorensen hold

17.06.22

AM:
EMOTM 10:
1st: 50’ belted reverse sled drag (tough)
2nd: 50’ belted sled drag (tough)
+
EMOTM 10:
1st: 50’ prowler push – high handles
2nd: 50’ prowler push – low handles (tough)
*Make the low handles weight tough and use the same weight for high handles.
+
EMOTM 10:
1st: 50’ seated hand-over-hand sled pull
2nd: 50’ standing hand-over-hand sled pull (tough)

PM:
A. Squat snatch
2,2,2,1,1; Rest 90s
*Reset each rep. Doubles no heavier than 85%. Singles no heavier than 90%.

B. 3 sets:
2 strict ring muscle-ups + AMRAP kipping ring dips on top of rings w/ external rotation on lockout
-Rest 3-4 min

C. EMOTM 5:
3-5 kipping handstand push-ups to tough deficit @ 40×0 tempo
-Into
EMOTM 10:
1st: 15-30s L-sit on rings
2nd: 15-30s single-arm hang from peg board – switch arms throughout

D1. Ring push-ups
3x45s AMRAP; 20×0 tempo; Rest 30s
D2. Single-arm FLR on rings
3×30-45s/arm; Rest 2 min

E. 10 min AMRAP:
10 Russian KB swings (88/70)
100’ waiter’s walk, right (70/55)
10 Russian KB swings (88/70)
100’ waiter’s walk, left (70/55)
10 double KB front squats (70/hand – 55/hand)
100’ farmer’s walk (70/hand – 55/hand)

17.06.21

20 min @ 70%:
500m row w/ damper @ 1
10-20-30-40…unbroken reverse single-unders
+
30 min:
90s assault bike @ 85%
90s assault bike @ 50%
+
20 min @ 70%:
500m row w/ damper @ 1
100’ farmer’s walk w/ DBs (moderately tough)