16.11.25

A. Squat snatch + Hang squat snatch + Snatch balance
Build to a max of the complex for today in 10 min, then do 2x(1+1+1) @ 80-85% of today’s tough set

B. Squat clean + Split jerk x2
Build to a max of the complex for today in 10 min, then do 2x(1+2) @ 80-85% of today’s tough set

C. Double overhand deadlift, no hook grip
5,4,3,4,3,2; 11×1 tempo; Rest 90s
*Waveload.

D. 2 sets:
5 strict weighted pull-ups, unbroken
10 vertical ring rows
15 Pendlay rows, unbroken
-Rest 2 min

E. 2 sets:
5 wall climbs – control eccentric
10 standing DB press
15 deficit push-ups, hand-release
-Rest 2 min

F. 10 min AMRAP:
1 strict ring muscle-up
2 Turkish get-ups, alternating (88/70)
400m run

16.11.23

4x15m A skips – https://www.youtube.com/watch?v=PcWsOM144xo
-Walk back to start
+
4x10m from push-up start – https://www.youtube.com/watch?v=JBaNFVQCzkk
-Walk back to start
+
4x10m falling start – https://www.youtube.com/watch?v=D8GDCs5G5zo
-Walk back to start
+
(Rest as needed)
+
1 min run @ 90%
6 min jog @ 50%
-Rest 1 min
1 min run @ 90%
5 min jog @ 50%
-Rest 1 min
1 min run @ 90%
4 min jog @ 50%
-Rest 1 min
1 min run @ 90%
3 min jog @ 50%
-Rest 1 min
1 min run @ 90%
2 min jog @ 50%

PM: MAP, high %, high turnover
30 min of 30s on/30s off:
DB thrusters (35/hand – 25/hand)
Box jumps, step down (24/20)
Assault bike
Double-unders
Russian KB swings (88/70)
Assault bike
+
(Rest 5-10 min)
+
10 min @ 85%:
20 row calories
15 burpees over-the-erg
10 ball slams (40/30)
+
(Rest 5-10 min)
+
10 min @ 85%:
50 double-unders
20 jumping switch lunges
100’ prowler push, light
+
(Rest 5-10 min)
+
EMOTM 10:
1st: 30s glute-bridge, right + 30s glute bridge, left
2nd: 45s Sorensen hold

16.11.22

A1. Pendlay row
5,3,4,3; 20×0 tempo; Waveload; Rest 60s
A2. Strict press
5,3,4,3; 2020x tempo; Waveload; Rest 60s

B1. Double DB bent over row
3×15-20; 10×0 tempo; Rest 30s
B2. Double DB incline bench press
3×15-20; 10×0 tempo; Rest 30s

C. E90s until failure
1st: 1 legless rope climb
2nd: 1 legless rope climb + 1 rope climb w/ feet
3rd: 1 legless rope climb + 2 rope climbs w/ feet
4th: 1 legless rope climb + 3 rope climbs w/ feet
…
+
(Rest 5 min)
+
5 min AMRAP:
Strict wall-facing handstand push-ups

D. EMOTM 20:
1st: 20-30s single-arm FLR on rings, right
2nd: 30-45s suitcase carry, right – tough
3rd: 20-30s single-arm FLR on rings, left
4th: 30-45s suitcase carry, left – tough