Primary Training Session
Get Moving || Warm-Up
Three sets of:
100 Foot Single Arm Kettlebell Front Rack Carry (each arm)
10 Tempo Goblet Squats @ 33X1
10 Kettlebell Sumo Deadlifts
30 Second Side Plank (each side)
A.
Every minute, on the minute, for 10 minutes (10 sets) of:
Front Squat x 1 rep @ 80-90%
B.
Four sets of:
Hang Clean + Clean + Front Squat + Jerk @ 55-65% of 1-RM Clean and Jerk
Rest 90 seconds
Followed by…
Every minute, on the minute, for 10 minutes:
Clean and Jerk @ 80-90%
C.
Every minute, on the minute, for 30 minutes (6 sets of):
Station 1: 17-20/13-16 Calorie Assault Bike
Station 2: 8 Sandbag Cleans (150/100 lbs)*
Station 3: 18-22/13-17 Calorie Row
Station 4: 15-20 GHD Sit-Ups OR 15-20 Toes to Bar
Station 5: Rest
D.
Three sets of:
20 Second Back Extension Hold + 10 Weighted Back Extensions
Rest 90 seconds between sets
Athlete Notes:
This EMOM is aggressive. But… there is a rest minute built in. We want to see what numbers you can push yourself to hold. Since there’s a rest minute we’re setting the parameters a little more aggressive this week. Each movement should be taking around 45-55 seconds or so, just enough time for a gasp of air before you hit the next station. Stay ahead of the clock and remember all you have to do is start!
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 40 minutes of nonstop jogging performed at 75% of your Max Heart rate.
Bike Erg/Row Option
Complete 40 minutes of nonstop cardio performed at 75% of your Max Heart rate.
This can be rowing, biking, skiing, or a combination of them.
Strongman Carries
Three sets for times of:
200-Meter Sandbag Bearhug Carry (150/100 lbs)
100 Foot Handstand Walk
200-Meter Farmer Carry (70/53 lbs)
Rest 3 minutes between sets