Primary Training Session
Get Moving || Warm-Up
Three sets of:
15/12 Calorie Row
30-45 Second Dead Hang
100 Foot Suitcase Carry (each arm)
100 Foot Single Arm Overhead Carry (each arm)
Followed by…
Two rounds of:
20 Heavy Russian Kettlebell Swings
15 Jumping Air Squats
10 Push-Ups
A.
Four sets of:
Front Squat x 4 reps @ 75%
Rest as needed
B.
Four sets of:
Hang Clean
+ Clean + Front Squat + Jerk @ 55-65% of 1-RM Clean and Jerk
Rest 90 seconds
Three sets of:
Clean Lift-Off
+ Clean + Jerk @ 75% of 1-RM Clean and Jerk
Rest 90 seconds
Four sets of:
Clean + Jerk @ 80-85% of 1-RM Clean and Jerk
Rest 90 seconds
Every 90 seconds, for 12 minutes (8 sets) of:
Split Jerk x 1 rep @ 75-80% of -1-RM Clean and Jerk
C.
Every minute, on the minute, for 24 minutes (6 sets of):
Station 1: 15-20/10-15 Calorie Row
Station 2: 16-20 Toes to Bar
Station 3: 1 Round of DT
Station 4: Rest
DT = 12 Deadlifts, 9 Hang Power Cleans, 6 Shoulder to Overhead (155/105)
D.
Three sets of:
Dumbbell Death March x 8-10 reps each leg
Rest 30 seconds
Athlete Notes:
Did someone say rest minute in the EMOM? We must be taking it easy on you guys… Not so fast. Since we have a rest minute built in that means we expect you to hit higher numbers than what you would have otherwise done, AND to push the pace on DT. You get a minute to work so we expect a fast round. This workout will get a little grippy with the combination of toes to bar and barbell cycling so going with a traditional DT approach (11 deadlifts, 1 deadlift, 6-8 hang cleans, 1-3 hang cleans, 6 shoulder to overhead) might not be a bad idea. But why not push yourself and see if you can just hang on to the barbell? Set a goal in yourself to see how quickly you can finish each round on the barbell and then give yourself even more rest!
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:
5 Minute Warm Up Jog
Followed by…
Three rounds of:
5 Minute Run @ 5k PR Pace
3 Minute Easy Jog
2 Minute Walk
Followed by…
10 Minute Jog @ 75-85% of 5k PR Pace
Followed by…
5 Minute Easy Cool Down Walk
Bike Erg/Row Option
Complete:
5 Minute Warm Up Row or Bike Erg
Followed by…
Three rounds of:
5 Minute Bike Erg @ 5k Row or 10k Bike Erg PR
3 Minute Easy
2 Minute Walk
Followed by…
10 Minute Bike Erg @ 5k Row or 10k Bike Erg PR
Followed by…
5 Minute Easy Cool Down Walk
Strongman Carries
Three sets of:
100 Foot Overhead Yoke or Dumbbell Carry
Max Distance Sandbag Bearhug Carry (150-200/100-150lbs)
Rest as needed