19.4.9

FITNESS & PERFORMANCE
A. E2min for 6 sets:
Sets 1-3: 4 deadlifts
Sets 4-6: 3 deadlifts

Training notes:
•NOT touch-and-go.
•Start moderate and build throughout.
•Final set should be tough but not maximal.
•12 total minutes of work.
Record weights lifted.

B. EMOM 6:
1st: 30-45s plank w/ alternating shoulder taps
2nd: 30-45s double KB death march
+
(Rest 2 min)
+
8 min AMRAP:
10 suitcase deadlifts, right (70/53)
10 toes-to-bar
10 suitcase deadlifts, left (70/53)
20 step-ups, alternating (24”/20”)
+
(Rest 2 min)
+
8 min AMRAP:
10 suitcase deadlifts, right (70/53)
10 toes-to-bar
10 suitcase deadlifts, left (70/53)
20 step-ups, alternating (24”/20”)

Training notes:
•Choose challenging but sustainable weights for the first EMOM.
•Modify toes-to-bar to hanging leg raise – shoot to get feet at least above hips on hanging leg raise.
Record time.

19.4.8

FITNESS
A. Elevator pull-ups
5×3; Rest 60-90s

Training notes:
•Use assistance to maintain good positions on these.

B. E2min for 16 min:
1st: 10 DB Z press + 45s bike/row @ high effort
2nd: 10 double DB bent over rows + 45s bike/row @ high effort

Training notes:
•Z press and bent over rows should be challenging. You don’t have to use the same weight for both movements.
•Shoot for consistency in pacing on bike/row.

PERFORMANCE
A. Slow eccentric ring muscle-up
5×1; Rest 60-90s

Training notes:
•Jump to the top of a ring muscle-up, then lower as slowly as possible through the transition.

B. E2min for 16 min:
1st: 4-6 unbroken strict handstand push-ups to deficit if possible + 10 bike/row calories @ tough effort
2nd: 4-6 unbroken strict weighted chest-to-bar pull-ups + 10 bike/row calories @ tough effort

Training notes:
•Prioritize completing sets unbroken. Adjust movement difficulty as needed to maintain unbroken sets.
•You should have some rest between sets as well. Adjust total number of calories as needed so that you have at least a bit of rest between rounds.

19.4.6

FITNESS & PERFORMANCE
In teams of three—
4 rounds:
1 min AMRAP double-unders/lateral plate hops
1 min AMRAP farmer’s walk
1 min AMRAP vertical ring row/ring rows
-Rest 60s
+
(Rest 5 min)
+
4 rounds:
1 min AMRAP double-unders/lateral plate hops
1 min AMRAP waiter’s walk
1 min AMRAP push-ups, hand-release
-Rest 60s

Training notes:
•Team members rotate through stations and all rest at the same time.
Record reps completed.

19.4.5 – Bring a Friend Friday!

FITNESS & PERFORMANCE
10 min AMRAP—
16 bike/row calories
16 DB snatches, alternating (50/35)
+
(Rest 5 min)
+
10 min AMRAP:
16 bike/row calories
16 single-arm DB hang clean & jerks (50/35) – 8/hand
Training notes:
•Goal is consistent pace and output. Think about how you attacked 19.1 and use that as a benchmark for this.
Record reps completed for each AMRAP

19.4.4

FITNESS
A. Segmented snatch pull
4×3; Building; Rest 90s

Training notes:
•Pause at mid-shin, below-the-knee and mid-thigh.
•Prioritize positions over load lifted.
Record weight lifted.

B. For time:
50 goblet squats
50 bike/row calories
40 Russian KB swings
40 bike/row calories
30 burpees
30 bike/row calories

Training notes:
•15 minute cap.
Record time

PERFORMANCE
A. Segmented snatch pull
4×3; Building; Rest 90s

Training notes:
•Pause at mid-shin, below-the-knee and mid-thigh.
•Prioritize positions over load lifted. Do not go heavier than 1RM snatch.
Record weight lifted.

B. For time:
21 double KB front squats (70/hand – 53/hand)
50 bike/row calories
15 sandbag over shoulder (150/100)
40 bike/row calories
9 burpee bar muscle-ups
30 bike/row calories

Training notes:
•15 minute cap.
•Can stagger start based upon equipment available.
Record time.

19.4.3

FITNESS
A. Back squat
3×4; 21×1 tempo; Across; Rest 2 min

Training notes:
•Actually fully pause in the bottom of the squat.
•Build over a few sets to a moderately challenging weight for today, then hit three total sets at today’s working weight.
Record weight lifted.

B. EMOM 6:
1st: 30-45s band-resisted supine hip flexion
2nd: 6 alternating DB step-ups (tough)
+
(Rest 2 min)
+
8 min AMRAP:
5 devil presses
10 box jumps, step down
15 air squats
Training notes:
•Step-ups should be challenging but should be easily done within the minute.
•First piece is a but of muscle endurance leading into a higher turnover muscle endurance-based conditioning piece.
Record reps in second AMRAP.

PERFORMANCE
A. Back squat
Build to a tough 4 for today @ 21×1 tempo in 15 minutes

Training notes:
•Actually fully pause in the bottom of the squat.
•Shoot for a few warm-up sets then build over 4-5 sets to a challenging – but not necessarily maximal – set of 4 for today.
Record weight lifted.

B. EMOM 6:
1st: 30-45s band-resisted supine hip flexion
2nd: 6 alternating DB step-ups to 24”/20” (tough)
+
(Rest 2 min)
+
8 min AMRAP:
5 devil presses (50/hand – 35/hand)
10 box jumps, step down (24”/20”)
15 air squats

Training notes:
•Step-ups should be challenging but should be easily done within the minute.
•First piece is a but of muscle endurance leading into a higher turnover muscle endurance-based conditioning piece.
Record reps in second AMRAP.