November 13, 2021 – Competition Program

Primary Training Session
Muscle Activation
Two sets of:
100-Foot Pec-Activated Med-Ball Walks
Rest as needed

Skill-Based Movement Primer
Against a 3-minute running clock, complete as many reps as possible of:
25-Foot Handstand Walk
1-5 Unbroken Ring Muscle-Ups

Rest 60 seconds, and then…

Against a 3-minute running clock, complete as many reps as possible of:
10 Dumbbell Thrusters (50/35lbs))
100-Foot Sandbag or D-Ball Carry (150/100lb.)

Rest 60 seconds, and then…

Against a 3-minute running clock:
Max Distance Row

Rest 3 minutes and repeat the entire 11 minutes again.

A.
Ten sets of:
Deadlift x 3 reps @ 75% of 1-RM
Rest 90 seconds

Make sure you pull the slack out of the bar and keep safe and proper mechanics. Perform the concentric as fast as possible

B.
Every minute, on the minute, for 20 minutes (5 sets of each):
Minute 1 – 15-20/10-15 Calories of Ski Erg, Bike Erg or Rowing
Minute 2 – 15 Wall Ball Shots (30/20lbs)
Minute 3 – 60 Double Unders
Minute 4 – 15 Chest-to-Bar Pull-Ups

At the 20 minute mark. . .

Three rounds for time of:
15-20/10-15 Calories of Ski Erg, Bike Erg or Rowing
15 Wall Ball Shots (30/20lbs)
60 Double Unders
15 Chest-to-Bar Pull-Ups

C.
Four rounds for quality of:
20 Weighted Russian Twists (10 each side – 25/15 lbs)
60 second Plank

Athlete Notes:
EMOM Saturday’s are the perfect way to earn your weekend! Each station should take no more than 35-40 seconds (for the first few rounds). When you get to the 20 minute mark and it’s time to perform three rounds for time, that’s when we want you to really push the pace and challenge yourself. Most of you would be able to maintain an “on the minute” pace, but we want to see what you can do when the clock restraints are taken away! Have some fun, try to stay unbroken on each movement as long as you can, and earn your Sunday rest day!