Mobility
Band Distracted Hip Flexor Stretch x 60 seconds per side
Floor Slides x 10 reps (slow and controlled)
Wrist Stretch of Choice x 60 seconds
Activation
5 Minute Banded March*
*Every minute, on the minute, including 0:00, perform 10 Good Mornings.
Warm-Up
Three rounds of:
100 Foot Sandbag or Medball Bearhug Carry
10 Sandbag or Medball Bearhug Squats
A.
Every minute, on the minute, for 5 minutes:
Muscle Clean x 1 rep
followed by …
Every 2 minutes, for 6 minutes (3 sets):
2 Clean Lift-Offs + Clean @ 60% of 1-RM Clean
and then …
Every 2 minutes, for 16 minutes (8 sets) of:
Clean x 1 rep
Build in weight over the course of the 8 sets
B.
35-54:
Every minute, on the minute, for 27 minutes (9 sets of):
Station 1 – 15-18/10-12 Calorie Assault Bike
Station 2 – 3 Squat Cleans @ 50% + 3 Front Squats
Station 3 – 12 Bar Facing Burpees
55+:
Every minute, on the minute, for 27 minutes (9 sets of):
Station 1 – 12-15/8-10 Calorie Assault Bike
Station 2 – 3 Squat Cleans @ 50% + 3 Front Squats
Station 3 – 12 Bar Facing Burpees
C.
Two sets of:
Dumbbell Death March x 8-10 reps each leg
Rest 30 seconds
Banded Hamstring Curls x 30 reps
Rest as needed
Athlete Notes:
Another Wednesday EMOM coming up. Push the pace on the bike, hang on to that barbell, and fly on the burpees! Your goal is to finish each movement in 40 seconds or less for the first few rounds, then as fatigue sets in that time will move closer to 45-50 seconds. Customize the movements, reps, and loading accordingly and get after it! Remember, the hardest part is starting, so just GO.
Optional Additional Work Sessions
*Please choose to only perform as much of the additional work as you can recover from successfully before your next training session.
Bike Erg/Row Option
Every 10 minutes, for 30 minutes (3 sets) of:
1500 Meter Row @ 5k PR Pace
OR…
3000 Meter Bike Erg @ 10k PR Pace
Walk or Bike at 50% Effort the remainder of the interval