Primary Training Session
Get Moving || Warm-Up
Three rounds at warm up pace of:
15 Push-Ups
15 Reverse Snow Angels
15 Banded Pull Aparts
15 Banded Presses
15 Banded Face Pulls
15/12 Calorie Bike
A.
Three sets of:
30-45 Second Nose to Wall Handstand Hold
Rest 30-45 seconds between sets
Followed by…
Every minute, on the minute, for 9 minutes (3 sets of):
Station 1: 10-14 Wall Facing Single Leg Thigh Taps (5-7/side)
Station 2: 30 Plank Position Shoulder Taps (15/side)
Station 3: 5-6 Back to Wall Donkey Kicks
B.
Option A:
Five sets of:
Free Standing Handstand Marches x 10 reps (5/side)
Rest as needed
Option B:
Five sets of:
Back to Wall Handstand Marches x 10 reps (5/side)
Rest as needed
Followed by…
Option A:
Every minute, on the minute, for 5 minutes:
40-50 Foot Handstand Walk
Option B:
Spend 5 minutes working on handstand walking. Note furthest distance achieved.
C.
Every minute, on the minute, for 36 minutes (6 sets of):
Station 1: 20-22/15-18 Calorie Row
Station 2: 4-5 Wall Walks
Station 3: 18-20/14-16 Calorie Echo/Assault Bike
Station 4: 12-15 Chest to Bar Pull-Ups
Station 5: 300-350 Foot Shuttle Run
Station 6: 45 Second Sandbag Bearhug Hold (150/100lbs)
D.
Three sets of:
150 Foot Suitcase Carry (each arm)
Athlete Training Notes
In today’s EMOM we’re alternating between a cardio implement and a gymnastics/skill piece. Station 1 should take about 50-60 seconds. We’re basically going straight from the row into the wall walks to force you to hit some under an elevated heart rate. Station 3 we’ll be aiming for 50-60 seconds as well so that you’re going straight into the chest to bar pull-ups which we’ll be looking for unbroken on. Station 5’s shuttle runs should take again about 50-60 seconds and then you’re straight into a 45 second sandbag bearhug hold. Don’t underestimate that hold with an elevated heart rate.
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
Three sets of:
10 Pallof Presses + 5 Pallof Rotations
Rest as needed between sets
Strongman
Four sets of:
50 Foot HEAVY Sled Push
Rest as needed
Followed by…
Four sets of:
50 Foot HEAVY Reverse Sled Drag
Rest as needed
Followed by…
Four sets of:
50 Foot HEAVY Yoke Carry OR Farmer Carry
Rest as needed
Followed by…
Four sets of:
100 Foot HEAVY Sandbag Bearhug Carry
Rest as needed
*All movements should feel like a 9/10 effort. Rest as long as you need to move the objects unbroken.
Rowing Intervals
Ten sets for times of:
20/15 Calorie Row
Rest 1/2 your working time