Mobility + Activation
60 seconds per side Banded Pec Stretch
60 seconds per side Banded Tricep Stretch
into …
500 Meter Row (Nasal Breathing Only)
5 Inchworm Walks
Warm-Up
Pec Activation Walk x 200′
and into …
Kettlebell Warm-Up
10 Single Arm KB Swings (R)
10 Single Arm KB Push Press (R)
10 Single Arm KB Thrusters (R)
10 Single Arm KB Swings (L)
10 Single Arm KB Push Press (L)
10 Single Arm KB Thrusters (L)
A.
Four sets of:
Half Kneeling Landmine Press (R) x 8-10 reps @ 2011
Rest 30 seconds
Half Kneeling Landmine Press (L) x 8-10 reps @ 2011
Rest 30 seconds
Banded Face Pulls x 15 reps
Rest 30 seconds
B.
35-54:
Every minute, on the minute, for 20 minutes:
Station 1 – 15 Wall Ball Shots (20/14 lbs to 10/9′ target)
Station 2 – 5 Bar Muscle Ups
Station 3 – MAX Burpee Box Jump Overs (24/20″)
Station 4 – Rest
55+:
Every minute, on the minute, for 20 minutes:
Station 1 – 15 Wall Ball Shots (20/10 lbs to 9′ target)
Station 2 – 8-10 Chest to Bar Pull-Ups
Station 3 – MAX Burpee Box Jump/Step Overs (24/20″)
Station 4 – Rest
Scaling Options for Bar Muscle-Ups (choose one of the following):
Jumping Bar Muscle-Ups
Banded Bar Stomps
Chest-to-Bar Pull-Ups
Band Assisted Bar Muscle-Ups
Scaling Options for Chest-to-Bar/Regular Pull-Ups (choose one of the following):
Jumping Chest-to-Bar/Regular Pull-Ups
Band Assisted Chest-to-Bar/Regular Pull-Ups
C.
Every minute, on the minute, for 6 minutes (2 sets) of:
Interval 1 – Straight Leg Bottom Balance x 40 seconds
Interval 2 – Straight Body Ceiling-Reaching Crunches x 30 seconds right side
Interval 3 – Straight Body Ceiling-Reaching Crunches x 30 seconds left side
General Training Notes:
We are finished with the push-press cycle and so will do some symmetry work this week and next. Please ensure you are not twisting as you complete your landmine presses by engaging your abs and slightly leaning into the barbell.
I can’t decide if I should say you’re welcome for giving you the rest in today’s emom or I am sorry for giving you the rest because that means station 3 is an all out sprint. You can decide yourself after doing the workout! Your wall ball shots should be done in 30-40 seconds; station 2 in 20 seconds or less and so station 3 you are MOVING for the full 60 seconds, knowing you get a full minute of rest. Similar to yesterday you will record your total max reps on the burpee box jump-overs.
Then don’t skip your core session!
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Gymnastic Session
Ring Muscle-Up Skill Work
Every 30 seconds, for 4 minutes:
1 Cast Swing + 2 Large Ring Swings
into …
Every 30 seconds, for 4 minutes:
1 Snap Pull + 1 Peekaboo Swing
Every minute, on the minute, for 7 minutes:
1 Toes to Ring + 1 Ring Muscle Up OR 1 Strict Ring Pull-Ups