Primary Training Session
Get Moving || Warm Up
2 Minute Bike, Row, or Jog
20 Air Squats
20 Reverse Lunges (No weight)
followed by…
2 Minute Bike, Row, or Jog
20 Barbell Front Squats
20 Reverse Lunges (No weight)
followed by…
2 Minute Bike, Row, or Jog
10 Cossack Squat (5 Each leg)
20 Russian Kettlebell Swings
A.
Every 2 Minutes, for 6 Minutes (3 sets ) of:
Hang Clean +Clean @ 70% of 1-RM Clean
followed by…
Every 2 Minutes, for 6 Minutes (3 sets ) of:
Clean + Front Squat + Clean @ 80% of 1-RM Clean
Followed by…
Three sets, for speed, of:
10 Hang Power Cleans @ 135/95lbs or 40% of 1-RM Clean
Rest 2 minutes
B.
Every minute, on the minute, for 24 minutes (6 sets):
Minute 1 – 45 seconds of Ski Erg, Row or Bike Erg
Minute 2 – 30 seconds of Bar Muscle-Ups
Minute 3 – 45 seconds of Assault Bike or Assault Runner
Minute 4 – 30 seconds of Strict Handstand Push-Ups
Record your results as the average calories and reps achieved at each station
C.
Three sets of:
Supinated Grip Strict Pull Ups x 6 reps
Rest as needed
Three sets of:
Single Arm Dumbbell Row x 12 reps
Rest as needed
Athlete Notes:
Staying ahead of the clock is always our focus on EMOM’s but today we’ll be doing that for you. Each station has a dedicated work/rest time so your goal is to see what paces and reps you can hold during those without falling off. Err on the side of aggression early on and then try to hold on from there.
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.
Mixed Modal Option
Seven sets of:
10 Burpee Box Jump Overs (30/24″)
20/15 Calorie Echo Bike
30 Single Under Crossovers or Drag Rope Double Unders
Rest 1:1 or Alternate with a Partner
Run Option
Warm up:
5 minute easy jog
Followed by…
90 Seconds at 7/10 intensity
1:00 easy walk
90 Seconds at 7/10 intensity
1:00 easy walk
Rest 3-4 minutes then…
Complete for time:
5,000 Meter Run
Strength Accessory
Three sets of:
Reverse Hyper x 20 reps (Light)
rest as needed
Additional Work
Accumulate:
400 Meter Dumbbell Farmer Carry (30-50/15-35lbs)