Primary Training Session
Muscle Activation
Two sets of:
100-Foot Pec-Activated Med-Ball Walks
Rest as needed
Skill-Based Movement Primer
Against a 3-minute running clock, complete as many reps as possible of:
3 Wall Walks
1-5 Unbroken Ring Muscle-Ups
Rest 60 seconds, and then…
Against a 3-minute running clock, complete as many reps as possible of:
12 Snatches (75/55 lbs)
9 Overhead Squats
6 Bar Facing Burpees
Rest 60 seconds, and then…
Against a 3-minute running clock:
Max Distance Row
Rest 3 minutes and repeat the entire 8 minutes again.
A.
Every 2:30 Minutes, for 10 Minutes (4 sets) of:
Banded Deadlifts x 10 reps @ 40-45% of 1-RM
Stand with the bar as fast as you can. Lower the bar to a deadstop and repeat for all reps.
The band tensions should add about 25% tension at lockout of what your current 1-RM Deadlift is.
B.
Every minute, on the minute, for 32 minutes (8 sets of each):
Minute 1 – 10/7 Calorie Assault Bike + 30-40 Double Unders
Minute 2 – 15-18 Wall Ball Shots (30/20lbs)
Minute 3 – 15-20/10-15 Calories of Ski Erg, Bike Erg or Rowing
Minute 4 – Rest
C.
Four rounds for quality of:
20 Weighted Russian Twists (10 each side – 25/15 lbs)
30 Flutter Kicks (total)
Athlete Notes:
Another week, and another EMOM! Here we are with another mental and physical test. These workouts are a great way to accumulate some volume. Given that the fourth minute is a rest minute, we’d like to see you push to be more aggressive on the first three minutes than you may normally be. Set a goal in your head and give it your all. Normally we would like you to finish each station in 30-40 seconds for the first few rounds, but considering that fourth minute of rest, we’re ok with the stations taking a little longer. Use that minute of rest to recover and reset your focus for the next round! Earn your weekend and let us know some wins from 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.
Strongman Option
Five sets for times of:
10 Sandbag Cleans (150/100lbs.)
Rest 90 seconds
Running Endurance Option
Six to Eight sets of:
90 second C2 Bike for Max Meters
Rest 90 seconds between sets
*If pace drops significantly, the workout is concluded.
Running Endurance Option
Twelve sets for max distances:
30 seconds of Running @ 100% effort
Rest 90 seconds
This will take you 24 minutes – 5 minutes of total work – go hard when it’s time to work, and walk/jog easy during your rest periods.
Rowing Endurance Option
Five sets for times of:
Row 300 Meters @ 500m PR pace
Rest 30 seconds
Row 250 Meters @ 500m PR pace
Rest 30 seconds
Row 200 Meters @ 500m PR pace
Rest 30 seconds
Row 150 Meters @ 500m PR pace
Rest 2 minutes and 30 seconds
A 120kg
B 10 cal + 35 du’s
5 rounds 18’wb’s then 3 rounds 15 wb’s
20 cal bike erg
Rest was well needed in the emom.. my legs were on fire
C done
Solid work dude! How’s your body feeling?
Little beat up! But i think that is normal after those heavy sessions🙈
A.
88 kg
B.
1 set 18 Cal A.Bike
2 set 22 WB 9 kg
3 set 4 set row 20 cal/4 set Sky 18 cal
4 set rest
C.
Done
Strongman Option
10 d-ball clean 60 kg
8’10”
Solid push Michele!
Wait what is going on min 4 is rest haha. 😀😀😀😀
Just means you can go really, really hard!