17.01.26

A. 3 rounds:
30s burpee box jumps (24″/20”) @ 90%
30s burpee box jumps (24″/20”) @ 80%
1 min burpee box umps (24″/20”) @ 85%
1 min step-ups, alternating (24″/20”) @ 50%
+
(Rest 3-5 min)
+
3 rounds:
30s double-unders @ 90%
30s double-unders @ 80%
1 min assault bike @ 85%
1 min assault bike roll-off/roll-on
+
(Rest 3-5 min)
+
3 rounds:
30s DB snatch, alternating (70/55) @ 90%
30s DB snatch, alternating (70/55) @ 80%
1 min assault bike @ 85%
1 min assault bike roll-off/roll-on
+
(Rest 10-15 min)
+
10 min @ 75%:
100’ sled drag (moderate)
25’ handstand walk
100’ farmer’s walk (88/hand – 70/hand)
25’ handstand walk
100’ prowler push (moderate)
25’ handstand walk

17.01.25

Rest Day

17.01.24

E4s for 5 min:
1 high effort row stroke w/ damper @ 10
+
(Rest 3 min)
+
E30s for 10 min:
1st: 1 broad jump (high effort)
2nd: 1 vertical leap (high effort)
+
(Rest 3 min)
+
E4s for 5 min:
1 high effort row stroke w/ damper @ 10
+
(Rest 3 min)
+
E30s for 10 min:
1/leg single-leg box jump to moderate height
*Jump higher rather than raising box height.

PM: Push/Pull, int + Push/Pull, vol + Gym battery + Core
A1. Strict weighted chest-to-bar pull-up
5×1; Building; Rest 10s
A2. Strict weighted pull-up
5×1; Building; Rest 2 min

B1. Strict weighted ring dip
5×1; Building; Rest 10s
B2. Strict press
5×1; Building; Rest 2 min

C. 5 rounds:
11 deadlifts (225/155)
3 ring muscle-ups
11 wall balls (20 to 10’/14 to 10’)
3 bar muscle-ups
11 row calories

D. EMOTM 15:
1st: 40s hammer curls (moderate)
2nd: 30s single-arm FLR on rings, right
3rd: 30s single-arm FLR on rings, left
+
(Rest 2-3 min)
+
EMOTM 15:
1st: 40s lying DB tricep extensions (moderate)
2nd: 30s suitcase hold, right (tough)
3rd: 30s suitcase hold, left (tough)