17.05.25

20 min @ 75%:
1000m row @ damper 1
50 step-ups, alternating (24″/20”)
+
20 min:
30s assault bike @ 85%
30s assault bike @ 50%
+
20 min @ 75%:
1000m row @ damper 1
50 air squats

17.05.24

AM:
3 sets:
5 min assault bike @ gradually escalating pace
-Into
5 min rowing @ gradually escalating pace
-Rest 3-5 min

PM:
A. EMOTM 10:
10 jump squats
*Try to stay explosive.

B1. Support on rings in external rotation
3×30-45s; Rest 30s
B2. FLR on rings
3×30-60s; Rest 30s
B3. Stir-the-pot
3×30-60s; Rest 2 min

C. 5 rounds:
100’ DB waiter’s walk, right
10 single-arm DB overhead squats, right
100’ DB waiter’s walk, left
10 single-arm DB overhead squats, left
-Rest 1 min

D. 10s assault bike @ 100%
1:50 assault bike @ 50%
-Into
20s assault bike @ 97%
2:10 assault bike @ 50%
-Into
30s assault bike @ 97%
2:30 assault bike @ 50%
-Into
45s assault bike @ 95%
3:15 assault bike @ 50%

17.05.23

AM:
5 sets:
500m row @ 80%
-Into
400m run @ 85%
-Into
500m row @ 75%
-Rest 2 min

PM:
A. EMOTM 21:
1st: 2 back squats (moderate – move fast)
2nd: 4 step-in medball chest passes against wall (explosive)
3rd: 10 wall balls (30 to 10’/20 to 9’)

B. EMOTM 21:
1st: 2 deadlifts (moderate – move fast)
2nd: 5 KB deadlifts (tough)
3rd: 30’-45′ handstand walk – kick down and quickly kick back up at 15’

C. E20s for 5 min:
1 step-in box jump
-Into
E30s for 5 min:
1 reverse medball toss against wall (explosive)
-Into
E20s for 5 min:
1 step-in box jump

D. 20 min @ 80%:
100’ farmer’s walk (70/hand – 55/hand)
10 D-ball over shoulder (moderate)
100’ farmer’s walk (70/hand – 55/hand)
10 assault bike calories