16.12.26

1000m row @ 80%
-Rest 3 min
100m row @ 70%
150m row @ 90%
50m row @ 50%
x10
-Rest 3 min
1000m row @ 80%

PM: Oly, int + BSq, pause + Lower muscle endurance + Grinder
EMOTM 16:
Mins 1-4: 4 squat snatches – drop each rep – same weight for all
Mins 5-8: 3 squat snatches – drop each rep – same weight for all
Mins 9-12: 2 squat snatches – drop each rep – same weight for all
Mins 13-16: 1 squat snatch – build per set if able

B. Squat jerk
3,3,2,2,1,1; Rest 60-90s
*Start moderate and build per set.

C. Front squat + Split jerk x2 + Front squat
Build to a tough complex for today, then do 3x(1+2+1) @ 80-90% of today’s tough set
*Use jerk blocks. Drop each split jerk.

D. One and a quarter front squat
Build to a max for today in 10 min

E. E45s for 3 rounds:
1st: 30s jumping switch lunges
2nd: 30s jump squats
3rd: 30s DB snatches, alternating – moderate
4th: 30s Russian KB swings – moderate
5th: 30s DB hang squat clean thrusters – moderate
6th: 30s plank

F. 10 min AMRAP:
11 squat cleans (225/145)
75 double-unders
9 squat cleans (275/175)
75 double-unders
AMRAP squat cleans (315/205)

16.12.24

600m row @ 75%
300m row @ 50%
600m row @ 75%
-Rest 3 min
100m row @ 90%
300m row @ 50%
100m row @ 90%
300m row @ 50%
100m row @ 90%
300m row @ 50%
-Rest 1 min
x3
+
(Rest as needed)
+
3 min assault bike @ 75%
90s burpees, no push-up @ 75%
3 min assault bike @ 75%
-Rest 3 min
15s assault bike @ 90%
1:45 air squats @ recovery pace
15s assault bike @ 90%
1:45 farmer’s walk – light, recovery pace
15s assault bike @ 90%
1:45 step-ups, alternating (20”) – recovery pace
-Rest 1 min
x2

PM: MAP, high %, mixed
7 min AMRAP:
2-4-6-8…toes-to-bar
2-4-6-8…chest-to-bar pull-ups
2-4-6-8…power cleans (185/125)
+
(Rest 5-10 min)
+
20 min AMRAP:
25’ overhead walking lunges (95/65)
8 bar-facing burpees
25’ overhead walking lunges (95/65)
8 assault bike calories
+
(Into)
+
24 min @ 75%:
2:30 assault bike
1:30 step-ups, alternating (24/20)
2:30 row
1:30 farmer’s walk – light

16.12.22

60 min @ 50-70%:
5 min Turkish get-ups, alternating (35/25)
5 min assault bike
5 min step-ups, alternating (20)
5 min row – damper @ 1

16.12.21

3x30m LLRR bounding
-Walk back to start
*Two bounds on left leg, two bounds on right leg
+
4x10m from push-up start
-Walk back to start
+
(Rest as needed)
+
30 min jog:
1st: 2s surge
2nd: 4s surge
3rd: 6s surge
…
14th: 28s surge
15th: 30s surge
16th: 28s surge
…
28th: 6s surge
29th: 4s surge
30th: 2s surge
*Surge pace dictated by length of surge.

PM: MAP, high %, high turnover
30 min of 30s on/30s off:
Thrusters (95/65)
Assault bike
Bar-facing burpees
Assault bike
Plank
+
(Rest 10 min)
+
10 min @ 85%:
50 double-unders
15 overhead squats (75/55)
+
(Rest 10 min)
+
10 min @ 85%:
5 box jumps, no rebound (36/30)
10 overhead squats (145/100)
20 row calories
+
(Rest 5-10 min)
+
Accumulate 2 min hollow hold with consistent fractioning