Sep 30, 2017
Working in teams of four:
- 500m Row Relay (2K total)
- 100m Sprint Relay
- 20 Push-ups Relay
- 30 Air Squat Relay
- 100 DB Snatch (70/50), alternating arms, cumulative, OPWAAT
- 30 Air Squat Relay
- 20 Push-up Relay
- 100m Sprint Relay
- 500m Row Relay
Sep 28, 2017
Strength
Level 1
Every minute on the minute for 12:00:
- Minute 1: Kip Swing x 5-7
- Minute 2: L-Seated Dumbbell Press x 6-10
Level 2
Every minute on the minute for 12:00:
- Minute 1: Kipping Pull Up with a pause x 3-5
- Minute 2: Box Handstand Push Ups x 6-10
Level 3
Every minute on the minute for 12:00:
- Minute 1: Muscle Up x 1-3
- Minute 2: Strict Handstand Push Ups x 6-10
Feel free to mix and match any of the above skills to design an emom appropriate for you and your goals.
Conditioning
3 Rounds
In 2:00:
- 20/15 Calorie Bike or Row
- 10 Box Jumps (24/20)
- Max Chest to Bar Pull Ups in remaining time
Rest 2:00
Sep 27, 2017
Strength
Every minute on the minute for 12:00:
- Slow Snatch Pull x 2 + Hip Snatch (Position 1)
Build across the 12 sets.
Conditioning
3 Rounds, each for time:
- 500m Row
- 10 Hip Power Snatches @ 60-70% of today’s best lift
Rest 3:00
Sep 26, 2017
Strength
Back Squat
Performance: Every 2:00 x 8 Sets
- 5 @ 55%
- 5 @ 65%
- 3 @ 75%
- 2 @ 85%
- 2 @ 90%
- 3 x 10 @ 75%
*All percentages are based off your most recent 3 rep max.*
Fitness:
Conditioning
Complete as many rounds as possible in 6:00:
- 15 Wall Balls (20/14)
- 60 Double Unders
Sep 25, 2017
Strength
1A) Single Arm Dumbbell Push Press
1B) Single Arm Dumbbell Row
Conditioning
3 Rounds for time:
- 200m Run
- 50m Farmer’s Carry (70/53)
- 200m Run
- 15 Toes to Bar
