19.05.21

FITNESS
A. Front squat
3×6; Building; Rest 2-3 min

Training notes:
•Build per set, but these should all be tough.
•Shoot for heavier than last time.

Record weight lifted.

B. 12 min AMRAP:
1 min goblet reverse lunges, alternating
1 min Russian KB swings
1 min lateral burpees over the KB

Training notes:
•Shoot for a weight that enables steady movement throughout.

Record reps completed.

PERFORMANCE
A. Front squat
8,6,4; Building; Rest 2-3 min

Training notes:
•Build per set, but these should all be tough.
•Less reps than last time, so build a bit heavier.

Record weight lifted.

B. 12 min AMRAP:
20 reverse DB overhead lunges, right (50/35)
20 DB snatches, alternating (50/35)
20 reverse DB overhead lunges, left (50/35)
50 double-unders

Training notes:
•DB weight should be moderately challenging.
•Feel free to modify reps on double-unders if 50 is unreasonable.

Record reps completed.

19.05.20

FITNESS
For time:
1600m run
-Into
5 min AMRAP:
5 ring rows
7 push-ups
9 squats
-Into
1200m run
-Into
5 min AMRAP:
5 ring rows
7 push-ups
9 squats
-Into
800m run
-Into
5 min AMRAP:
5 ring rows
7 push-ups
9 squats

Training notes:
•40 minute cap
•If you’re planning on doing Murph, this is a good primer in terms of volume and potential pacing
•Protect your hands!

Record time.

PERFORMANCE
For time:
1600m run
-Into
5 rounds:
5 pull-ups
10 push-ups
15 squats
-Into
1200m run
-Into
5 rounds:
5 pull-ups
10 push-ups
15 squats
-Into
800m run
-Into
5 rounds:
5 pull-ups
10 push-ups
15 squats

Training notes:
•40 minute cap
•If you’re planning on doing Murph, this is a good primer in terms of volume and potential pacing
•Protect your hands!

Record time.

19.05.18

FITNESS & PERFORMANCE
In teams of three, with only one partner working at a time—
For time:
2000m row
150 burpees
200 KB swings (53/35)
75 toes-to-bar
300 air squats

Training notes:
•Fraction reps anyhow but only one person is working at a time.

Record time.

19.05.17

FITNESS & PERFORMANCE
A. Turkish get-ups
5×2/arm; Rest 60-90s b/w arms

Training notes:
•Build as able. These should be tough but maintain good positions.

Record weight lifted.

B. 3 rounds @ escalating pace per round—
4 min AMRAP:
15 box jumps, step down (24”/20”)
12 power snatches (75/55)
9 lateral barbell burpees
-Rest 1 min

Training notes:
•First round should be at 75% effort (moderate cycle time, smooth transitions, etc.) Last round should be at high effort. If the prescribed weights are too heavy to move through smoothly, reduce them.
•If you don’t have negative splits on this (meaning faster pace per round), you did this incorrectly.
•Pace this by controlling cycling time on box jumps and burpees as well as rest between exercises.

Record reps completed per round.

19.05.16

FITNESS
A. Power clean & push jerk
4×1; Building; Rest 90-120s

Training notes:
•Build to heavier than last week

Record weight lifted.

B. EMOM 15:
1st: 5 hang power cleans w/ 1s pause in receiving position
2nd: 5 push jerks w/ 1s pause in receiving position
3rd: 30s plank

Training notes:
•Prioritize positions over load lifted on barbell movements.
•Same weight on cleans and jerks.

Record weight used for barbell movements.

PERFORMANCE
A. Squat clean & split jerk
2,1,2,1; Waveload; Rest 90-120s

Training notes:
•Reset each rep – not touch-and-go.
•Shoot for heavier than last week.

Record weight lifted.

B. EMOM 15:
1st: 5 touch-and-go power cleans
2nd: 5 touch-and-go push jerks
3rd: 30s anti-rotational front plank, slowly switch arms throughout

Training notes:
•Same weight for cleans and jerks.
•Anti-rotational plank: https://www.youtube.com/watch?v=7jNQV5Q5uf8

Record barbell weight used.

19.05.15

FITNESS
A. 3 position power snatch (floor, below-the-knee, above-the-knee)
4×2; Building; Rest 90s

Training notes:
•Hang onto the bar between reps for the hang sets.
•Prioritize good positions over load lifted.
•Reset between reps – not touch-and-go.

Record weight lifted.

B. 5 rounds:
10 DB front squats
12 DB shoulder-to-overhead
14 reverse lunges, alternating

Training notes:
•Use the same weights on DBs for both movements.
•15 minute cap.

Record time.

PERFORMANCE
A. Floating power snatch
4×3; Building; Rest 90s

Training notes:
•https://youtu.be/G2t581mJbnM

Record weight lifted.

B. 4 rounds:
13 goblet squats (70/53)
13 shoulder-to-overhead (135/95)
-Into
5 rounds:
7 goblet squats (70/53)
7 shoulder-to-overhead (185/125)

Training notes:
•15 minute cap.
•Shoulder-to-overhead weight should be challenging but not insurmountable. Adjust accordingly.

Record time.