Primary Training Session
Get Moving || Warm-Up
Every 5 minutes, for 10 minutes (2 sets) at 60-70% intensity of:
30/20 Calories of Machine of Choice
20 Air Squats
10 Ring Rows
followed by…
Every 3 minutes, for 9 minutes (3 sets) at 80-90% intensity of:
15 Russian Kettlebell Swings
12-16 Alternating Jump Lunges
A.
Six sets of:
Front Squat x 2 reps @ 75%
Rest as needed
B.
Three sets of:
2 Clean Lift-Offs + Power Clean
+ Front Squat + Jerk @ 50% of 1-RM Clean and Jerk
Rest 90 seconds
Three sets of:
Clean Lift-Off + Power Clean + Clean + Jerk @ 60% of 1-RM Clean and Jerk
Rest 90 seconds
Four sets of:
Power Clean + Clean + Jerk @ 70-75% of 1-RM Clean and Jerk
Rest 90 seconds
C.
Every minute, on the minute, for 21 minutes (7 sets) of:
Station 1: 20/15 Calorie Bike or Row
Station 2: 14 Single Dumbbell Box Step Ups (24/20″; 50/35 lbs)
Station 3: 6 Squat Clean Thrusters (155/105 lbs)
Athlete Notes:
Due to popular demand, Wednesday EMOM’s have made their return. Name of the game on these is always staying ahead of the clock. Don’t look at this as a 21 minute workout. Instead, look at this as a one minute at a time workout. Try to find ways to narrow your focus so that you can stay checked in and keep moving! Hit the bike hard, move quickly on the step ups, and then fast singles on the squat clean thrusters will be the ticket for today. Remember, this one is only 21 minutes, we’ll be sure to get much longer than that :).
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:
5 Minute Warm Up Jog
Followed by…
Three rounds of:
2 Minute Run @ 5k PR Pace
2 Minute easy jog
Followed by…
Two rounds of:
4 Minute Run @ 5k PR Pace
2 minute easy jog
Followed by…
One set of:
6 Minute Run @ 5k PR Pace
Followed by…
5 Minute Easy Cool Down Jog
Bike Erg/Row Option
Complete:
5 Minute Warm Up Row or Bike Erg
Followed by…
Three rounds of:
2 Minute Row or Bike Erg @ 5k Row or 10k Bike Erg PR
2 Minute easy
Followed by…
Two rounds of:
4 Minute Row or Bike Erg @ 5k Row or 10k Bike Erg PR
2 minute easy jog
Followed by…
One set of:
6 Minute Row or Bike Erg @ 5k Row or 10k Bike Erg PR
Followed by…
5 Minute Easy Cool Down
Strongman Carries
Three sets of:
Kettlebell Overhead Carry x 100
Rest as needed
Four sets of:
Heavy Farmer Carry x 50 feet
Rest as needed