Primary Training Session
Get Moving || Warm-Up
Three sets of:
12/9 Calorie Row or Ski
100 Foot Single Arm Overhead Carry (each arm)
20 Banded Face Pulls
15 Banded Presses
10 Ring Rows
5 Divebomber Push-Ups
A.
Five sets of:
Bench Press x 5 reps @ 65%
Rest 2 minutes between sets
B.
Three to Four sets of:
20-30 Foot Handstand Walk
Immediately into…
Max Unbroken Strict Handstand Push-Ups
Rest 2-3 minutes between sets
Modifications:
Three-Four sets of:
1 Wall Walk + 20 Nose to Wall Shoulders Taps + 30-45 Second Nose to Wall Handstand Hold
Rest 2-3 minutes between sets
C.
Every minute, on the minute, for 20 minutes (5 sets of):
Station 1: 17-20/14-17 Calorie Row
Station 2: 6-8 Dumbbell Devil’s Press (50/35lbs)
Station 3: 15-18/10-12 Calorie Assault Bike
Station 4: 4-6 Wall Walks
At the 20:00 mark…
Two rounds for time of:
17-20/14-17 Calorie Row
6-8 Dumbbell Devil’s Press (50/35lbs)
15-18/10-12 Calorie Assault Bike
4-6 Wall Walks
D.
Three sets of:
8-10 Single Arm Dumbbell Incline Bench Press (each arm)
Max Unbroken Wide Grip Strict Pull-Ups
Rest 1-2 minutes between sets
Athlete Notes:
As always, with today’s EMOM make sure you’re picking a rep scheme that you can finish within around 40-45 seconds per station. If you’re any more than that early on you’ll just start to bleed into the next minute sooner than we’d like. At the 20 minute mark it’s time to hit these two rounds hard. Keep the same calories and reps that you used for the EMOM and see if you can finish the two rounds faster than you would have had you stayed on the minute. Stay ahead of the clock and remember to just get started.
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…
Eight sets of:
600 Meter Run @ 1 Mile PR Pace
Rest 1:1
followed by…
7-10 minute cool down jog
Bike Erg/Row Option
Complete a 7-10 minute jog, row, or bike at a moderate pace to warm up your lungs
followed by…
Eight sets of:
750/700 Meter Row @ 2k PR Pace or Faster
Rest 1:1
OR
Eight sets of:
1500/1400 Meter Bike Erg @ 4k PR Pace or Faster
Rest 1:1
followed by…
7-10 minute cool down row or bike
Additional Work
Four sets for times of:
60 Second Sandbag Bearhug Hold (150-200/100-150lbs)
200 Foot Dumbbell Farmer Carry (70-100/50-75lbs)
100 Foot Dumbbell Front Rack Carry (70-100/50-75lbs)
15/10 Calorie Assault or Echo Bike
Rest 2 minutes between sets