16.12.20

3 min row @ 50%
10 jump squats
30s row @ 95%
30s air squats @ 50%
-Into
2 min row @ 50%
10 jump squats
30s row @ 95%
40s air squats @ 50%
-Into
90s row @ 50%
10 jump squats
30s row @ 95%
50s air squats @ 50%
-Into
60s row @ 50%
10 jump squats
30s row @ 95%
60s air squats @ 50%
+
(Rest as needed)
+
10 min skill practice:
Legless rope climbs, peg board, strict muscle-ups

PM: Push/Pull, int + Push/Pull, vol + Gym battery + Core
A. EMOTM 18:
Mins 1-6:
1st: 2 strict weighted ring pull-ups
2nd: 2 strict weighted ring dips
Mins 7-12:
1st: 4 strict weighted ring pull-ups
2nd: 4 strict weighted ring dips
Mins 13-18:
1st: 6 strict weighted ring pull-ups
2nd: 6 strict weighted ring dips

B. 7 min AMRAP:
10 power snatches (75/55)
3 bar muscle-ups
+
(Rest 5 min)
+
“Diane”
21-15-9:
Deadlifts (225/155)
Handstand push-ups

C. EMOTM 20:
1st: 30s strict toes-through-rings – maintain hollow at bottom
2nd: 20s single-arm FLR on rings, right + 20s single-arm FLR on rings, left
3rd: 30s handstand walk
4th: 30s/side hip airplanes – use band for support as necessary

D. 5 min AMRAP:
Farmer’s walk (88/hand – 70/hand)

16.12.19

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

PM: Oly, int + BSq, pause + Lower muscle endurance + Grinder
A. EMOTM 10:
1st: Power snatch + Above-the-knee power snatch
2nd: Squat snatch + Above-the-knee squat snatch
*Set up two separate bars. Hang onto the bar between reps.

B. EMOTM 10:
Mins 1-5: Jerk dip x2 + Push jerk
Mins 6-10: Jerk dip x2 + Split jerk
*Increase weight for split jerks.

C. One and a quarter front squat
3,3,3,2,2,1; Building; Rest 90s

D. E45s for 3 rounds:
1st: 30s pistols, alternating
2nd: 30s jumping split lunges
3rd: 30s overhead plate sit-ups
4th: 30s hollow hold

E. E45s for 3 rounds:
1st: 30s banded good mornings
2nd: 30s single-leg single-arm DB RDLs, right
3rd: 30s single-leg single-arm DB RDLs, left
4th: 30s rowing

F. 10 min AMRAP:
5 squat cleans (275/175)
10 bar-facing burpees
15 row calories

16.12.17

3 sets:
15s assault bike @ 98%
90s assault bike @ 50%
30s assault bike @ 95%
2 min assault bike @ 50%
60s assault bike @ 90%
60s assault bike @ 50%
+
(Rest as needed)
+
3 sets:
15s assault bike @ 98%
90s farmer’s walk, moderate load
30s assault bike @ 95%
2 min burpees, no push-up – recovery pace
60s assault bike @ 90%
60s step-ups, alternating (20″/16”)

PM: MAP, high %, mixed
10 min AMRAP:
60 bar-facing burpees
30 back squats (225/155)
10 kipping handstand push-ups to 10” deficit
+
(Rest as needed)
+
4 min @ 85%:
5 shoulder-to-overhead (185/135)
50 double-unders
10 row calories – damper @ 10
-Rest 4 min
4 min @ 85%:
50’ front rack walking lunges (135/95)
8 bar-facing burpees
50’ front rack walking lunges (135/95)
8 kipping handstand push-ups
-Rest 4 min
x2 (2x through 4 min AMRAPs)
+
(Into)
+
10 min @ 50-75%:
1:30 assault bike
1 min plank