Mobility
Banded Perfect Stretch x 45 seconds per side
Psoas Pulse with Softball x 45 seconds per side
Roll out your IT Bands x 45 seconds per side
Warm-Up
Two rounds of:
250 Meter Row (nasal breathing only)
Banded Forward Walk x 10 reps
Banded Backward Walk x 10 reps
60 seconds Easy BikeErg or Assault or Echo Bike (nasal breathing only)
Banded Lateral Walk x 10 reps each direction
100-Foot Farmers Carry (medium to heavy)
Hip Prehab
Alternating Single Leg Squats x 10 total (5 per side) @ 3011
Rest as needed
90/90 Hip Rotation x 10 reps total
Rest as needed
*Hold onto the rig (or doorframe) if needed and adhere to the tempo
A.
Back Squat
Set 1: 10 reps @ 60%
Set 2: Test 20 Rep Max
Rest 2-3 minutes between sets
**If is finally here! Testing your 20-RM Back Squat! Look back at your numbers for these past few weeks to have a good idea of what you want to hit. I’d advise you to only take 1 shot at this so be smart with what you put on the bar!**
B.
Every minute, on the minute, for 18 minutes (6 sets) of:
Station 1: 150′ Shuttle Run (25′ increments)
Station 2: 10 Dumbbell Push Press + Dumbbell Front Rack Carry until the end of the minute
Station 3: 6 Burpee Box Jump Overs (24/20″)
When the clock reaches 18:00 perform…
Four rounds of:
150′ Shuttle Run (25′ increments)
100 Foot Dumbbell Farmer Carry
10 Dumbbell Push Press
100 Foot Dumbbell Front Rack Carry
35-54: 50/35 lbs
55+: 35/20 lbs; Step-Overs Okay
Athlete Notes:
You get a gift in today’s emom!! When you transition to the ‘for time’ portion we’re getting rid of the burpee box jump overs, you’re welcome! Something to look forward to! As always with our EMOM’s you HAVE to stay ahead of the clock. Today that means ending your front rack carry right next to your box and getting started on the burpees right when it’s time. When you get to the for time portion you’re going to have to challenge yourself to stay mentally checked in. Your runs should take 40 seconds or less; if they aren’t then please adjust!
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.
Bike Erg/Row Option
Complete a 7-10 minute bike or row at a moderate pace to warm up your lungs
followed by…
30 Minute BikeErg Test
Accumulate as many meters as possible in 30 minutes