November 30, 2022 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three rounds at increasing intensity of:
50 Foot Bear Crawl
10/7 Calorie Assault Bike
50 Foot Bear Crawl
10 Dumbbell Ground to Overhead (35/25lbs)
10 Dumbbell Squats (35/25lbs)

A.
Five sets of:
Bench Press x 5 reps @ 70%
Rest 2 minutes between sets

B.
Every minute, on the minute, for 15 minutes:
Station 1 – 17-20/14-17 Calorie Assault Bike
Station 2 – 15 Toes to Bar
Station 3 – 10 Shoulder to Overhead + 5 Overhead Squats (135/95 lbs)

At the 16:00 mark…
Four rounds for time of:
17-20/14-17 Calorie Assault Bike
15 Toes to Bar
10 Shoulder to Overhead + 5 Overhead Squats (135/95 lbs)

C.
Three sets of:
Alternating Incline Dumbbell Bench x 8-10 Reps (each arm)
Immediately followed by…
Max Unbroken Push-Ups with hands on dumbbells
Rest 90-120 seconds

Athlete Notes:
Back to our regularly scheduled Wednesday EMOM’s. Today’s workout should be totally doable given the degree of difficulty in comparison to the other ones we’ve hit, but you’re going to have to be diligent about starting. Don’t waste time transitioning, hit the bike hard, get right on the pull-up bar, and then grab that barbell and try to do the shoulder to overhead into the squats unbroken if you can. When you get to the four rounds for time, it’s time to kick it into high gear and let’s see what you have left in the tank. You read that right. Four rounds instead of three this week.