Mobility, Activation & Warm-Up Flow
60 Seconds per side Band Distracted Perfect Stretch
60 Seconds per side Band Distracted Lat Stretch
2 minutes ofDynamic Wrist Stretch and Mashing
Warm-Up Flow
Two sets of:
4 Minutes Backward Walk
10 Tibia Raises
10 Calf Raises
10 Barbell Front Squats
A.
Three sets of:
Hang Clean + Front Squat + Jerk @ 50% of 1-RM Clean and Jerk
Rest 90 seconds
Three sets of:
2 Hang Clean + Jerk @ 60% of 1-RM Clean and Jerk
Rest 90 seconds
Three sets of:
2 Hang Clean + Jerk @ 70-75% of 1-RM Clean and Jerk
Rest 90 seconds
**The Hang Cleans are preferably done off blocks.
B.
Every minute, on the minute, for 21 minutes (7 sets) of:
Station 1: 18/12 Calorie Bike or Row
Station 2: 14 Single Dumbbell Box Step Ups (24/20″)
Station 3: 6 Squat Clean Thrusters
35-54: 50/35 lbs; 105/75 lbs
55+: 15/10 Calories; 35/20 lbs; 75/55 lbs
C.
Three sets of:
GHD Paddling x 30-45 seconds
Rest 45 seconds
Reverse Snow Angels x 25 reps (fast)
Rest 45 seconds
Athlete Notes:
Due to popular demand, Wednesday EMOM’s have made their return. Name of the game on these is always staying ahead of the clock. Don’t look at this as a 21 minute workout. Instead, look at this as a one minute at a time workout. Try to find ways to narrow your focus so that you can stay checked in and keep moving! Hit the bike hard, move quickly on the step ups, and then fast singles on the squat clean thrusters will be the ticket for today. Remember, this one is only 21 minutes, we’ll be sure to get much longer than that :).
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
Complete:
5 Minute Warm Up Row or Bike Erg
Followed by…
Three rounds of:
2 Minute Row or Bike Erg @ 5k Row or 10k Bike Erg PR
2 Minute easy
Followed by…
Two rounds of:
4 Minute Row or Bike Erg @ 5k Row or 10k Bike Erg PR
2 minute easy jog
Followed by…
One set of:
6 Minute Row or Bike Erg @ 5k Row or 10k Bike Erg PR
Followed by…
5 Minute Easy Cool Down