July 4, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three rounds at ascending effort of:
15/12 Calorie Echo or Assault Bike
50 Foot Bodyweight Walking Lunge
25 V-Ups
50 Foot Bodyweight Walking Lunge
25 Banded Monster Walk Steps

A.
Back Squat
Every 2 minutes, for 14 minutes (7 sets of):
Set 1 – 5 reps @ 65%
Set 2 – 4 reps @ 75%
Set 3 – 3 reps @ 80-85%
Set 4 – 2 reps @ 85-90%
Set 5 – 10 reps @ 65%
Set 6 – 10 reps @ 65%
Set 7 – 10 reps @ 65%

B.
Every 75 seconds, for 7:30 (6 sets of):
6 Power Cleans (60-70%)

C.
Every minute, on the minute, for 32 minutes:
Station 1 – 6 Dumbbell Burpee Box Step Overs (70/50lbs to 20″)
Station 2 – 18 Wall Ball Shots (30/20lbs to 10/9′)
Station 3 – 24/18 Calorie Echo/Assault Bike
Station 4 – Rest

D.
Accumulate 100 Banded Hip Bridges

Athlete Notes:
This EMOM is going to be aggressive but you get a rest minute, so you’ll survive. The first minute starts off with stepovers, those should be about 30 seconds of work. After that you’ll move to heavy wall balls where we expect the 18 reps unbroken. The final minute is going to be the burner. 24/18 calories in the minute is no joke and you’re going to have to sprint in order to make it. This station should be taking you right up to the full minute to complete unless you’re an absolute hammer on the bike. Rest up because we’re repeating that 8 total times.