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.
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.
Running Option
Complete a 7-10 minute jog at a moderate pace to warm up your lungs
followed by…
Three rounds of:
1000 Meter Run @ 1 Mile PR Pace
500 Meter Jog @ Recovery Pace
followed by…
7-10 minute cool down jog
Bike Erg/Row Option
Complete a 7-10 minute bike or row at a moderate pace to warm up your lungs
followed by…
Three rounds of:
1250 Meter Row @ 2k PR Pace
500 Meter Row @ Recovery Pace
OR
Three rounds of:
2500 Meter Bike Erg @ 4k PR Pace
1000 Meter Row @ Recovery Pace
followed by…
7-10 minute cool down row or jog
Additional Work
For time:
200 Foot Sandbag Bearhug Carry (150-200/100-150 lbs)
100 Foot Dumbbell Farmer Carry (100/70 lbs)
30/24 Calorie Ski Erg
10 Bar Muscle Ups
30/24 Calorie Ski Erg
100 Foot Dumbbell Farmer Carry (100/70 lbs)
200 Foot Sandbag Bearhug Carry (150-200/100-150 lbs)