Primary Training Session
Get Moving || Warm-Up
Spend 10 minutes rolling out.
Followed by…
Every minute, on the minute, for 9 minutes (3 sets of):
Station 1: 200-250 Foot Shuttle Run (25 Foot Increments)
Station 2: 6-8 Renegade Rows
Station 3: 100 Foot Cross Body Carry (each arm)
A.
Every 90 seconds, for 12 minutes (8 sets of):
3 Position Snatch (mid hang, 2″ below the knee)
Set 1: 74%
Set 2: 77%
Set 3: 80%
Set 4: 83%
Sets 5-8: 83+%
*Only increase after a successful/made lift.
At the 12:00 mark…
Every minute, on the minute, for 3 minutes:
3 High Hang High Pulls @ 80+% of 1RM Snatch
B.
Every 2 minutes, for 12 minutes (6 sets of):
Power Jerk x 1 rep @ 85+%%
Then, at the 12:00 mark…
Every 3 minutes, for 6 minutes (2 sets of):
Max Unbroken Strict Press @ 85% of 1RM Strict Press
C.
Option A:
Every minute, on the minute, for 6 minutes:
Station 1: 8-10 Bar Muscle Ups
Station 2: Rest
Option B:
Every minute, on the minute, for 8 minutes:
Station 1: 16-20 Butterfly Pull-Ups OR 15-18 Chest to Bar Pull-Ups
Station 2: Rest
D.
Every minute, on the minute, for 27 minutes (9 sets of):
Station 1: 15-18/12-15 Calorie Echo/Assault Bike
Station 2: 8-10 Single Arm Hang Kettlebell Snatches (each arm – 53-70/35-53lbs)
Station 3: 20-25 V-Ups OR 15-20 Toes to Bar
Conditioning Training Note
For today’s EMOM you should aim for about 40-45 seconds on the bike. Think a little higher output than what you might normally aim for on the bike station so that you can get it done a little faster. You might build up some more lactic acid, but if you never try new things you’ll never know how your body reacts to it. For the hang snatches we’re looking for unbroken and to take about 30-40 secons total. The final station we’re aiming for an unbroken set as well which should take 20-30 seconds tops.
Optional Additional Work Sessions
Power Output
Every 2 minutes, for 10 minutes (5 sets of):
100 Foot Sandbag Bearhug Carry
35-54: 150/100 lbs
55+: 100/75 lbs
At the 10:00 mark…
Every 2 minutes, for 10 minutes (5 sets of):
50 Foot Sandbag Shoulder Carry (right)
50 Foot Sandbag Shoulder Carry (left)
35-54: 150/100 lbs
55+: 100/75 lbs
Strength Accessory
Four sets of:
50 Foot Sled Sprint (light weight fast movement)
Rest 1-2 minutes between sets
Followed by…
Four sets of:
50 Foot HEAVY Sled Push (9/10 effort)
Rest 1-2 minutes between sets
Machine Based Mixed Modal
Three sets for times of:
21-15-9 Calories of:
Row or C2 Bike
Ski-Erg
Echo/Assault Bike
Rest 2 minutes between sets.
*Females perform 18-12-8 calories.
Zone 2 Running
45 Minute Zone 2 Bike or Jog
*Every 9 minutes, starting at the 9:00 mark, perform a gymnastics OR strongman movement of choice. Something that takes about 30-45 seconds to complete.