Primary Training Session
Get Moving || Warm-Up
Three sets of:
60 Second Push-Up Plank Hold
15 Pronated Grip Band Pull Aparts
15 Supinated Grip Band Pull Aparts
100 Foot Double Kettlebell Overhead Carry
Max Unbroken Strict Pull-Ups (use a band to get at least 8)
A.
Three sets of:
3 Wall Walks + 30 Nose to Wall Shoulder Taps
Rest 60-90 seconds between sets
Followed by…
Three sets of:
10-15 Donkey Kicks
Rest 30 seconds between sets
*Try to see if you can kick up into a handstand hold. If you’re able to do that smoothly, stay in the hold instead of coming down for another donkey kick.
Followed by…
Spend 5-10 minutes working on free standing handstand holds.
B.
Four sets of:
15-25 Foot Handstand Walk
Immediately into…
Max Unbroken Strict Handstand Push-Ups
Rest 1-2 minutes between sets
Modifications:
Four sets of:
6-8 Strict Handstand Push-Ups (use a mat if needed)
Immediately followed by…
Spend 30-60 seconds working on either a back to wall handstand hold OR open floor handstand walking (no set distance)
Rest 1-2 minutes between sets
C.
Every minute, on the minute, for 32 minutes (8 sets of):
Station 1: 16-18/12-15 Calorie Echo/Assault Bike
Station 2: 30 Seconds of Max Ring Muscle Ups
Station 3: 300 Foot Shuttle Run (50 foot increments)
Station 4: 30 Seconds of Max Toes to Bar
Athlete Notes:
Today’s EMOM we’re mixing cardio and gymnastics. Most of our Tuesday’s in this cycle are going to have that focus in mind. We want to take the first half of the session and really dial in some positional skill work and movement progressions. The second half of the workout will be a long workout to get you sweaty and practice your skills under a little fatigue. This cycle is our first in the offseason, but we also know that a lot of qualifiers are right around the corner, so we can’t spend it neglecting some higher skill gymnastics movements with a “CrossFit” style stimulus. The goal for today is around 40-45 seconds on the two aerobic minutes, then hang on for the full 30 seconds on the muscle ups and toes to bar. Modifications for the muscle ups can be bar muscle ups, chest to bars, ring dips, or another movement of your choice.
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
Every 10 minutes, for 30 minutes (3 sets of):
500 Meter Row
150 Foot Farmer Carry (HEAVY)
5 Rope Climbs or 20/15 Strict Pull-Ups
150 Foot Farmer Carry
500 Meter Row
Ropes & Sleds
Four sets for times of:
50 Foot Hand Over Hand Rope Pull
50 Foot Sled Push
50 Foot Hand Over Hand Rope Pull
50 Foot Sled Push
Rest 2 minutes between sets
*Sled weight should be a 7/10 on the pull.
Zone 2
Accumulate 35-40 minutes at a Zone 2 Pace.
Options:
Concept 2 Bike Erg
Easy Jog
Hike
Outdoor Bike
**Special Note**
Please wear a heart rate monitor if you can during these, at least for the first few, so that you are able to get a good feel for pacing and how that affects your heart rate.