Thursday September 14, 2017

Quite possibly the funnest partner workout we’ve ever done. And for such an amazing human. See below.

Partner Emily

10 rounds for time of:

30 double-unders

15 pull-ups

30 synchro squats

100-m sprint together*

Double unders and pull-ups can be split however but the squats and sprint are done together.*both partners hold onto a single ring

Second Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee was struck by an improvised explosive device as she was leading a convoy through Al Kifl, Iraq. She served in the 204th Support Battalion, 2nd Brigade, 4th Infantry Division of the U.S. Army.Perez graduated from the U.S. Military Academy in 2005. She was an exemplary student and became the highest-ranking African-American female cadet in the history of West Point. An exceptional athlete, Perez was a sprinter on the track


Warm up

8 min assault+8x:40/:20


A) 20 min EMOM

Even: 5 touch n go power cleans

Odd: 5 bar mu

Power cleans think heavy. Bar muscle ups think of a Rep count you can get done in :35 or less. No bar muscle ups? 10 strict dips… preferably unbroken

B)repeat this whole sequence 3 x

1:30 AMRAP

20 unbroken wallballs 30/20

Max distance broad jumping with remaining time

Rest :30

15 unbroken wall balls 30/20

Rest 2 min

Unbroken does not mean rest at the bottom of the squat. It means move through 20 then move right to broad jumps

C) class

Wednesday September 13, 2017

Skill: push jerk


Use the first two sets of 5 as feeler and prep sets so that you can get the heaviest set of 10 possible.


60 cal row

45 kb swings 53/35

30 burpee box jumps 24/20

15 below the knee hang power cleans 185/125


Warm up

14 burpees x 10 min

Nose breathing of course. One nostril or mask recovery if you can.


A) 5 sets(go every 3:00)

snatch+5 ohvd squats

B) 5×3 deadlift+ 3 sumo

C) 5x1000m row w/3 min rest

D) class metcon if you want.

Class accessory

Tuesday September 12, 2017


100 abmat sit-ups

30 ground to ovhd 135/95

Run 800 m or row 1000m


4×12 seated db press

3×8 seated db hammer curl

2×4 wall walk(nose to wall if possible)