17.03.16

A. One and a quarter front squat
Build quickly to a tough single for today in 7 min

B. EMOTM 5:
1.1 double overhand deadlift
*Tough but fast.

C. EMOTM 5:
3 touch-and-go push jerks
*Tough but fast

D. Try 17.4 movements if announced to get a feel

E. 5 sets:
1 min assault bike @ 50%
30s assault bike @ 75%
25s assault bike @ 85%
5s assault bike @ 100%
+
(Rest 5 min)
+
EMOTM 10:
10 row strokes @ 100% w/ damper @ 10

17.03.14

60 min @ 50-70%:
1 min sled push, high handles (light)
1 min reverse single-unders
1 min sled push, low handles (light)
1 min ski erg
1 min assault bike

PM: Push/Pull, int + Push/Pull, vol + Gym battery + Core
A. Push press
Build to a tough touch-and-go triple for today in 10 min

B. E30s for 3 min:
1 push press
-Rest 2 min
E20s for 3 min:
1 push press
*All reps tough but fast.

C. Deadlifts
4×3; Tough; Touch-and-go; Rest 2-3 min

D. Rack pulls from low blocks
3×1.1.1; Tough; Rest 2-3 min
*Bar should be set up about mid-shin.

E. 3 min AMRAP:
Thrusters (205/145)
*Bar starts on the ground.

F. 3 sets:
1 min rowing @ 85%
30s kipping handstand push-ups
1 min double-unders
30s wall balls (30 to 10’/20 to 10’)
2 min assault bike @ 50%

17.03.13

AM:
10 min assault bike @ varying pace
-Rest 3 min
10 min row @ varying pace
-Rest 3 min
10 min assault bike @ varying pace

PM:
Open 17.3
+
(Into)
+
5-10 min assault bike @ Z1
+
(Into)
+
20 min @ 50-70%:
90s assault bike
1 min burpees, no push-up
1 min suitcase carry, right (moderately tough)
90s shuttle run, 50’ increments
1 min suitcase carry, left (moderately tough)
90s assault bike
1 min step-ups, alternating (20”)
90s shuttle running, 50’ increments