19.2.27

FITNESS & PERFORMANCE
3 min AMRAP:
30 assault bike/row calories
AMRAP Russian KB swings in remaining time (70/53)
+
(Rest 3 min)
+
6 min AMRAP:
30 assault bike/row calories
30 Russian KB swings (70/53)
AMRAP box jumps, step down (24”/20”) in remaining time
+
(Rest 3 min)
+
9 min AMRAP:
30 assault bike/row calories
30 Russian KB swings (70/53)
30 box jumps, step down (24”/20”)
AMRAP assault bike/row calories in remaining time

Training notes:
•You should have at least a few minutes to work in the AMRAP remaining time on each piece. Adjust reps or degree of difficulty of each piece based upon that.
Record reps completed for each AMRAP

19.2.26

FITNESS
A. Hang power snatch
4×3; Building; Rest 90s

Training notes:
•Prioritize positions and speed over weight lifted.

B. 3 rounds:
1 min AMRAP lateral plate hops
1 min AMRAP wall balls
1 min AMRAP DB shoulder-to-overhead-Rest 2 min

Training notes:
•Choose weights that enable you to keep moving consistently for the entire minute.
Record total reps completed.

PERFORMANCE
A. Hang muscle snatch + Overhead squat + Hang squat snatch4x(1+1+1); Building; Rest 90s

Training notes:
•Prioritize positions and speed over weight lifted.
•Make sure these are actual muscle snatches – not power snatches.
•Goal is to understand the dynamic of pulling under the bar then apply that to the squat snatch.

B. E5min for 3 sets:
100 double-unders
30 wall balls (20 to 10’/14 to 9’)
Shoulder-to-overhead*
*1st set: 15 @ 135/95
*2nd set: 12 @ 155/105
*3rd set: 9 @ 175/115

Training notes:
•Heaviest barbell weight should be “moderately tough” – adjust weights accordingly
•Adjust double-under rep count to keep that under two minutes
Record time

19.2.25

FITNESS
A. Hang from pull-up bar
4xAMSAP (-5); Rest 1 min

Training notes:
•Leave about 5 seconds in the tank on each set.
Record time to complete.

B. “Reverse 17.1”
50 DB snatches, alternating
15 burpee box jump overs
40 DB snatches, alternating
15 burpee box jump overs
30 DB snatches, alternating
15 burpee box jump overs
20 DB snatches, alternating
15 burpee box jump overs
10 DB snatches, alternating
15 burpee box jump overs

Training notes:
•20 minute cap.
•Lateral box burpees are acceptable.
•Fitness can step up and down on burpees.
Record time.

PERFORMANCE
A. Hang from pull-up bar
Accumulate 3 minutes in as few sets as possible

Training notes:
•Goal is to do this in as few sets as possible – not necessarily consistent sets.
Record time to complete.

B. “Reverse 17.1”
50 DB snatches, alternating (50/35)
15 burpee box jump overs (24”/20”)
40 DB snatches, alternating
15 burpee box jump overs
30 DB snatches, alternating
15 burpee box jump overs
20 DB snatches, alternating
15 burpee box jump overs
10 DB snatches, alternating
15 burpee box jump overs

Training notes:
•20 minute cap.
•Use the new standards for burpees (no step-ups or step-downs) and DB snatches (hands must switch below eye level).
•Lateral box burpees are acceptable.
Record time

19.2.23

FITNESS & PERFORMANCE
19.1

15 Min AMRAP:
19 Wall Balls
19 Cal Row

Men. 10 ft target, 9kg ball
Women. 9ft target, 6kg ball

Movement Standards

19.2.22

FITNESS & PERFORMANCE
A. EMOM 12:
1st: 12s row/assault bike @ near all out pace
2nd: 5 touch-and-go clean pulls @ moderately tough weight
3rd: 20s burpees – move fast
4th: 30s lateral hops over barbell
Training notes:
•Each piece of this should be difficult – but you shouldn’t be accumulating too much fatigue throughout. You should feel close to recovered after each round when you’re starting the bike again.
•Clean pulls should be heavy but not so heavy that they get sloppy.

B. E4min for 4 sets:
1st: 20 row/bike cals + 20 wall balls (20 to 10’/14 to 9’)
2nd: 20 row/bike cals + 6 double DB hang cleans + 6 double DB push jerks (50/hand – 35/hand)
Training notes:
•Move fast on row/bike – quick transition into mixed pieces.
•16 total minutes of work.
Record time.

19.2.21

FITNESS
A1. Push press
3×5; Building; Rest 30s
A2. Plank w/ alternating shoulder taps
3×30-60s; Rest 2 min
Training notes:
•Goal is to add muscle endurance work in the plank w/ shoulder taps after the push presses.
Record weights for each set.

B. E3min for 6 sets—
1st: 20s hang from pull-up bar + 5-10 strict hanging leg raises + 10 ball slams + 20 jumping switch lunges
2nd: 10 DB Z press + 10 push-ups, hand-release + 10 jumping squats
Training notes:
•18 total minutes of work.
•Movements should remain unbroken throughout.
•Ideally stay on the bar between hang from pull-up bar and strict leg raises.
•Choose challenging weight for DB Z press
Record splits for each round.

PERFORMANCE
A1. Push press
3×3; Building; Rest 30s
A2. Strict press
3×8; Building; Rest 2 min
Training notes:
•Quickly change weights between push press and press. These are a variation of “drop sets” in that the push press should be difficult and the strict press should just be some volume accumulation on top of that.
Record weights for each set.

B. E3min for 6 sets—
1st: 10 pull-ups + 10 toes-to-bar + 10 ball slams + 20 jumping switch lunges
2nd: 5 strict handstand push-ups + 5 strict ring dips + 10 push-ups, hand-release + 10 jumping squats
Training notes:•
18 total minutes of work.
•Movements should remain unbroken throughout.
Record splits for each round.