17.05.25

AM:
90s assault bike @ 75%
1 min assault bike @ 80%
90s assault bike @ 75%
1 min assault bike @ 85%
2 min assault bike @ 75%
30s min assault bike @ 90+%
2 min assault bike @ 75%
30s assault bike @ 90+%
-Rest 5 min
x3

PM:
A. Squat clean + Front squat + Split jerk
Build to a max complex in 10 min

B. E90s for 8 sets:
Squat clean + Front squats + Split jerk @ ~80% of A

C. Behind-the-neck push press + Snatch balance
5x(1+1); Building; Rest 60s

D. Clean pull – 2” deficit
3,3,2,2,1; Building; Rest 90s
*Use straps. Reset each rep.

E. For time:
21 deadlifts (275/185)
21 assault bike calories
15 deadlifts (315/205)
15 assault bike calories
9 deadlifts (355/225)
9 assault bike calories
*Shoot for unbroken on deadlifts.

F. EMOTM 15:
1st: 30s double-unders w/ Zeus rope
2nd: 30s triple-unders
3rd: 30s DB squat snatch, alternating (50/35)

17.04.23

AM:
90s assault bike @ 75%
1 min assault bike @ 80%
90s assault bike @ 75%
1 min assault bike @ 85%
90s assault bike @ 75%
1 min assault bike @ 90%
90s assault bike @ 75%
1 min assault bike @ 95%
*Roll on and off of paces
+
(Rest 3-5 min)
+
90s row @ 75%
1 min row @ 80%
90s row @ 75%
1 min row @ 85%
90s row @ 75%
1 min row @ 90%
90s row @ 75%
1 min row @ 95%
*Roll on and off of paces
+
(Rest 3-5 min)
+
90s assault bike @ 75%
1 min assault bike @ 80%
90s assault bike @ 75%
1 min assault bike @ 85%
90s assault bike @ 75%
1 min assault bike @ 90%
90s assault bike @ 75%
1 min assault bike @ 95%
*Roll on and off of paces

PM:
50 row calories
25 burpee box jump overs (24″/20”)
50 deadlifts (180/120)
50 wall balls (20 to 10’/14 to 10’)
50 ring dips
50 wall balls (20 to 10’/14 to 10’)
50 deadlifts (180/120)
25 burpee box jump overs (24″/20”)
50 row calories
+
(Rest as needed)
+
15 thrusters (135/95)
1 legless rope climb
10 thrusters (165/115)
1 legless rope climb
5 thrusters (185/135)
1 legless rope climb

17.04.22

AM:
3 sets:
50’ sled push (fast/high turnover)
5s assault bike @ 100%
1:55 assault bike @ 50%
+
(Rest 3-5 min)
+
3 sets:
50’ sled push (fast/high turnover)
8s assault bike @ 100%
1:52 assault bike @ 50%
+
(Rest 3-5 min)
+
3 sets:
50’ sled push (fast/high turnover)
11s assault bike @ 100%
1:49 assault bike @ 50%

PM:
A. EMOTM 7:
No hook squat snatch + Below-the-knee no hook squat snatch
*Keep loads moderate. No misses. Focus on “pulling under.”

B. EMOTM 7:
Jerk balance x2 + Split jerk w/ 1s pause in receiving position

C. Depth jump
4×1.1.1; Rest as needed
*First rep highest, then reduce height per rep.

D. “Randy”
75 power snatches (75/55)
+
(Rest 5 min)
+
2 sets:
5 min assault bike @ 50%
3 min assault bike @ 75%
2 min assault bike @ 85%