Activation & Warm-Up
3 Minutes Easy Row
30 Seconds Ring Rows
2 Minutes Medium Paced Row
15 Seconds Single-Arm Ring Row (R)
15 Seconds Single-Arm Ring Row (L)
60 Seconds Medium-Hard Row
30 Seconds Strict Pull-Ups (or banded strict pull-ups)
Back Squat Warm-Up Series
Low-Loaded Horse Stance x 30 seconds
Low-Loaded Horse Stance Squats x 6 reps
Low-Loaded Cossack Squats x 6 reps per side
Side-Bends x 12 per side
Good Morning x 6 reps
Kang Squat x 6 reps
Back Squat x 6 reps
A.
Back Squat
Every 2 minutes, for 14 minutes (7 sets of):
Set 1 – 5 reps @ 65%
Set 2 – 4 reps @ 75%
Set 3 – 3 reps @ 80-85%
Set 4 – 2 reps @ 85-90%
Set 5 – 10 reps @ 65%
Set 6 – 10 reps @ 65%
Set 7 – 10 reps @ 65%
B.
Every minute, on the minute, for 32 minutes:
Station 1 – 6 Dumbbell Burpee Box Step Overs (20″)
Station 2 – 18 Wall Ball Shots
Station 3 – 20/14 Calorie Echo/Assault Bike
Station 4 – Rest
35-54: 50/35 lbs; 20/14 lbs to 10/9′ target
55+: 35/20 lbs; 20/10 lbs to 9′ target
General Training Notes:
Enjoy the holiday with this lighter training day. You’ll continue with the weekly back squat progressions … enjoy those 3 sets of 10 reps! Then a 32 minute emom. The goal here is to push hard on the bike so you can work on quickly recovering from a sprint like approach to the bike. Keep the RPM’s high; 70+/65+ per round! We wanted to do an emom with equipment pieces that could be utilized outside of a gym in case your local gym is closed today. If you need to make this body weight then do the following:
Station 1 – 10 Burpee Broad Jumps
Station 2 – 20 Jumping Squats
Station 3 – 200 M Sprint
Station 4 – Rest