July 18, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three sets at ascending effort of:
200 Meter Run
10 Dumbbell Squat Cleans (35/20lbs)
10 Burpees to a Target
Rest 1:1 or Alternate full rounds with a partner “you go/I go” style.

A.
Back Squat
Every 2 minutes, for 14 minutes (7 sets of):
Set 1 – 5 reps @ 60%
Set 2 – 4 reps @ 70%
Set 3 – 3 reps @ 75-80%
Set 4 – 2 reps @ 80-85%
Set 5 – 10 reps @ 70%
Set 6 – 10 reps @ 70%
Set 7 – 10 reps @ 70%

B.
Every minute, on the minute, for 5 minutes:
4 Power Cleans (70-75%)

C.
Every minute, on the minute, for 20 minutes (5 sets) of:
Station 1: 20-22/15-17 Calorie Row
Station 2: 10 Dumbbell Burpee Deadlifts (70/50lbs)
Station 3: 60 Second Max Distance Dumbbell Lunge (70/50lbs)
Station 4: Rest

D.
Three sets of:
Single Leg Romanian Deadlift x 12 reps each leg
Single Leg Glute Bridge x 12-15 reps each leg
Rest as needed

 Athlete Notes:
How nice of us to add in a rest minute to your EMOM today. But… that just means we expect you to push the three working stations hard. The row should be around 45 to 50 seconds, so don’t stop early if you make the minimum calories. The burpee deadlifts should take around 30 to 35 seconds if you’re moving quickly. Then we get to the 60 seconds of lunges. The goal here should be to move as quickly as possible while upholding a strict standard. We want to work step throughs for at least the first 20-30 seconds of the minute, then if you need the gather step after that where your non lunging leg taps before stepping through, go for it. See what works best for you and then let us know!