Primary Training Session
Get Moving || Warm-Up
Three rounds at 70-80% effort of:
10/7 Calorie Machine of Choice
100 Foot Sandbag Bearhug Carry
10 Divebomber Push-Ups
20 Alternating Deep Lunge Mountain Climbers (10 each side)
10 Weighted Dead Bugs
A.
Three sets of:
6-8 Kipping Back Slides
5 Tempo Supine Overhead Plate Lifts (25/15lbs) @ 2020
Rest as needed
Followed by…
Three sets of:
3-4 Box Jump to Front Support on Bar
5-6 Kipping Front Lever (with bent knees)
Rest as needed
Followed by…
Three sets of:
3-5 Stem Risers
15 Bouncing Knees-To-Chest
Rest as needed
Followed by…
Every minute, on the minute, for 5 minutes:
2-6 Bar Muscle Ups
*Work on catching HIGH
**Bands are ok if needed
B.
Option A:
Five sets of:
3 Wall Walks
5 Wall Facing Strict Handstand Push-Ups
9 Strict Pull-Ups
11 Double Under Crossovers
Rest 1-2 minutes between sets
Option B:
Five sets of:
3 Wall Walks
7 Hand Release Push-Ups
Max Unbroken Strict Pull-Ups
20 Crossover Singles
Rest 1-2 minutes between sets
Option C:
Every minute, on the minute, for 12 minutes:
Station 1: 5 Wall Walks
Station 2: Max Unbroken Strict Pull-Ups
Station 3: 40 Seconds of Crossover Practice
C.
Every minute, on the minute, for 24 minutes (6 sets of):
Station 1: 18-20/15-17 Calorie Row
Station 2: 4-7 Ring Muscle Ups OR 12- 15 Stationary Dips
Station 3: Max Reps Dumbbell Burpee Box Step Overs (50/35lbs to 24/20″)
Station 4: Rest
After the 6th set, rest until the 25:00 mark, then…
Three rounds for time of:
20/16 Calorie Row
5 Ring Muscle Ups OR 12 Stationary/Ring Dips
6 Dumbbell Burpee Box Step Overs (50/35lbs to 24/20″)
Athlete Training Notes
Today’s EMOM has some cardio, skills and grit. The goal is to push the pace on the row so that you have 10-15 seconds to take a breath before hopping up on either the muscle ups or dips. Those should be an unbroken set. After that you’ll get a decent rest before going for 60 seconds straight on dumbbell burpee box step overs. Your goal there is 8+ reps on each round. Once the EMOM is up you’ll get an extra minute of rest before we run through 3 rounds for time of these movements. Nothing like a little for time piece to put the icing on the cake after a tough EMOM. The goal here is to keep movements to faster than their previous 60 second intervals. The clock isn’t holding you back anymore so turn on the jets and get it done.
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.
Rotational Strength
Two sets of:
Perform 30 seconds on each side of the following movements…
*Station 1 – Banded Palloff Hold
*Station 2 – Banded Lateral Monster Walk
*Station 3 – Top of Glute Bridge Hold
*Station 4 – Side Plank Hold
*Station 5 – Dynamic Bulgarian Split Squat Jumps
Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total.
Grip
Four sets of:
4 Strict Toes to Bar
8 Toes to Bar
12 Knees to Elbows
Rest 1-2 minutes between sets
Strongman
Four sets of:
50 Foot HEAVY Sled Push
Rest 1:1
Followed by…
Four sets of:
100 Foot Reverse Sled Drag
Rest 1:1
Followed by…
Four sets of:
150 Foot Farmer Carry
Rest 1:1
Followed by…
Four sets of:
200 Foot Sandbag Bearhug Carry
Rest 1:1
*Goal is heaviest possible unbroken weight on each movement.
Rowing Intervals
Three sets for completion of:
250 Meter Row at 10k pace
250 Meter Row at 1-2k pace
300 Meter Row at 10k pace
200 Meter Row at 1-2k pace
400 Meter Row at 10k pace
100 Meter Row at 1-2k pace
Rest 1-2 minutes between sets