Mobility & Activation
Accumulate 3-5 minutes in the Banded Scarecrow
Overhead Barbell Underarm Stretch x 60-90 seconds
General Warm-Up
DROM Series 3-5 reps per exercise
400 Meter Run with MedBall (any weight)
15 MedBall Squats
Skill-Based Movement Primer
35-54:
Against a 3-minute running clock, complete as many reps as possible of:
3 Wall Walks
1-5 Ring Muscle-Ups
Rest 60 seconds, and then…
Against a 3-minute running clock, complete as many reps as possible of:
12 Snatches (75/55 lbs)
9 Overhead Squats
6 Bar Facing Burpees
Rest 60 seconds, and then…
Against a 3-minute running clock:
Max Distance Row
55+:
Against a 3-minute running clock, complete as many reps as possible of:
3 Wall Walks
1-5 Chest-to-Bar Pull-Ups
Rest 60 seconds, and then…
Against a 3-minute running clock, complete as many reps as possible of:
12 Snatches (55/35 lbs)
9 Overhead Squats
6 Bar Facing Burpees
Rest 60 seconds, and then…
Against a 3-minute running clock:
Max Distance Row
Scaling Options for Ring Muscle-Ups (choose one of the following):
Box Jump to Full Support
Kipping Pull-Up on Rings
Muscle-Up Transition (Feet on Box)
Muscle-Up Transition (Feet on Floor)
Single-Leg Row Muscle-Up to Catch
A.
35-54:
Every minute, on the minute, for 32 minutes (8 sets of each):
Minute 1 – 8/5 Calorie Assault Bike + 30 Double Unders
Minute 2 – 15 Wall Ball Shots (20/14 lbs to 10/9′ target) OR 10 Wall Ball Shots with a 30/20 lbs Medball
Minute 3 – 15/10 Calories of Ski Erg, Bike Erg or Rowing
Minute 4 – Rest
55+:
Every minute, on the minute, for 32 minutes (8 sets of each):
Minute 1 – 8/5 Calorie Assault Bike + 20 Double Unders
Minute 2 – 15 Wall Ball Shots (20/10 lbs to 9′ target) OR 10 Wall Ball Shots with a 20/14 lbs Medball to 10′ target
Minute 3 – 15/10 Calories of Ski Erg, Bike Erg or Rowing
Minute 4 – Rest
B.
Four rounds of:
20 Weighted Russian Twists (10 each side – 25/15 lbs)
30 Flutter Kicks (total)
Athlete Notes:
Another week, and another EMOM! Here we are with another mental and physical test. These workouts are a great way to accumulate some volume. Given that the fourth minute is a rest minute, we’d like to see you push to be more aggressive on the first three minutes than you may normally be. Set a goal in your head and give it your all. Normally we would like you to finish each station in 30-40 seconds for the first few rounds, but considering that fourth minute of rest, we’re ok with the stations taking a little longer. Use that minute of rest to recover and reset your focus for the next round! Enjoy your weekend and try to get outside for a mental reset!
Optional Additional Work Sessions
*Please choose to only perform as much of the additional work as you can recover from successfully before your next training session.
Running Endurance Option
Twelve sets for max distances:
30 seconds of Running @ 100% effort
Rest 90 seconds
This will take you 24 minutes – 5 minutes of total work – go hard when it’s time to work, and walk/jog easy during your rest periods.