17.03.01

60 min @ 50-70%:
5 min bike
2:30 rowing
1 min shuttle run, 50’ increments
1 min side plank, left
1 min shuttle run, 50’ increments
1 min side plank, right
2:30 rowing
5 min bike

PM: Push/Pull, int + Push/Pull, vol + Gym battery + Core
A. Push press + Push jerk
Build to a tough complex for today in 10 min

B1. Deadlifts
3×5; Tough; Touch-and-go; Rest 30s
B2. Swiss ball hamstring curls
3x60s; 2020 tempo; Rest 2-3 min

C. E30s for 3 min:
1 squat clean (tough)
-Rest 1 min
E20s for 3 min:
1 squat clean (tough)
-Rest 1 min
E10s for 3 min:
1 squat clean (tough)
*Change weight in 1 min rest periods.

D. 10 min AMRAP:
1 strict muscle-up
2 wall climbs
3 bar muscle-ups
4 strict handstand push-ups
10 assault bike calories
+
(Rest 5 min)
+
10 min AMRAP:
5 kipping handstand push-ups
10 chest-to-bar pull-ups
5 kipping handstand push-ups
10 toes-to-bar
15 assault bike calories

17.02.27

AM:
10 min assault bike @ 75%
-Rest 5 min
10 min assault bike @ 80%
-Rest 5 min
10 min assault bike @ 75%

PM:
Open 17.1
+
(Into)
+
5-10 min assault bike @ Z1
+
(Into)
+
20 min @ 50-70%:
1 min suitcase carry, right (moderate)
1 min suitcase carry, left (moderate)
1 min wall sit at parallel
2 min step-ups, alternating (24″/20”)
5 min rowing

17.02.25

A. Double overhand deadlift, no hook grip
3×10; 30×0 tempo; Touch-and-go; Rest 90-120s

B. EMOTM 10:
3 narrow grip overhead squats w/ 1s pause in the bottom
*Moderate load. Nail postions.

C. Accumulate 10 legless rope climbs not for time

D. Accumulate 30 strict ring dips not for time

E1. Glute-ham raises
3x45s AMRAP; 20×0 tempo; Rest 30s
E2. Alternating weighted pistols (moderate)
3x45s AMRAP; Rest 2-3 min