16.12.28

Single-leg hurdles – 3 hurdles
4 sets per leg; Walk back to start
*https://www.youtube.com/watch?v=re0M7vc3yuU
**There should be hurdles in the back somewhere.
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Touch-and-go broad jumps
5×4 (three short – last one max effort); Rest as needed
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(Rest as needed)
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6 min row @ 75%
-Rest 60s
60s row @ 85%
60s row @ 50%
-Into
5 min row @ 75%
-Rest 50s
50s row @ 85%
50s row @ 50%
-Into
4 min row @ 75%
-Rest 40s
40s row @ 85%
40s row @ 50%
-Into
3 min row @ 75%
-Rest 30s
30s row @ 85%
30s row @ 50%
-Into
2 min row @ 75%
-Rest 20s
20s row @ 85%
20s row @ 50%
-Into
1 min row @ 75%
-Rest 10s
10s row @ 85%
10s row @ 50%

PM: MAP, high %, high turnover
5 rounds:
1 min AMRAP @ 85%: 10 thrusters (95/65) + 10 bike calories
-Rest 1 min
1 min AMRAP @ 85%: 10 bar-facing burpees + 10 box jumps, step down (20)
-Rest 1 min
1 min AMRAP @ 85%: Row calories
-Rest 1 min
*Restart each 1 min AMRAP where you left off previously
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(Rest 10 min)
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10 min @ 85%:
200’ double KB front rack carry (70/hand – 55/hand)
10 overhead squats (115/75)
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(Rest 5-10 min)
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10 min @ 85%:
5 power snatches (135/95) – drop each rep
7 toes-to-bar
9 assault bike calories
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(Rest 5-10 min)
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Accumulate 3 min/side side plank with consistent fractioning

16.12.27

3 rounds:
200m row @ 75%
50′ broad jumps
1000’ shuttle running (50’ increments) – high effort
50′ walking lunges
300’ sled drag – heavy
30 jump squats
300’ reverse sled drag – heavy
-Rest as needed
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(Rest as needed)
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10 min skill practice:
Legless rope climbs, peg board, strict muscle-ups

PM: Push/Pull, int + Push/Pull, vol + Gym battery + Core
A1. Strict weighted ring pull-ups
5×4-6; 40×0 tempo; Rest 60s
A2. Ring push-ups w/ weight vest
5x30s; 2020 tempo; Rest 60s

B. 7 min AMRAP:
10 power snatches (75/55)
3 ring muscle-ups
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(Rest 5-10 min)
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5 rounds:
11 deadlifts (225/155)
11 wall balls (20 to 10’/14 to 10’)
11 row calories
11 handstand push-ups

C. EMOTM 16:
1st: 10 barbell hip thrusts – moderate
2nd: 20s/side single-arm FLR on rings
3rd: 45s suitcase carry, right – tough
4th: 45s suitcase carry, left – tough