Mobility
60 Seconds per side Band Distracted Perfect Stretch
60 Seconds per side Band Distracted Lat Stretch
2 minutes of Dynamic Wrist Stretch and Mashing
“Warm-Up Flow”
Two sets of:
4 Minutes Backward Walk
10 Tibia Raises
10 Calf Raises
10 Barbell Front Squats
A.
Two sets of:
3 Tall Cleans @ 40% (focus on form)
Rest as needed
followed by …
Three sets of:
2 Clean Lift-Offs +Power Clean
@ 50% of 1-RM Clean
Rest as needed
and then …
Five sets of:
Clean x 3 reps @ 65-75% of 1-RM Clean
Rest as needed
B.
35-54:
Every minute, on the minute, for 24 minutes (8 sets of):
Station 1 – 15-18/10-12 Calorie Assault Bike
Station 2 – 10 Burpee to Pull-Up Bar
Station 3 – 3 Squat Cleans @ 60-70% of 1-RM Clean
55+:
Every minute, on the minute, for 24 minutes (8 sets of):
Station 1 – 12-15/8-10 Calorie Assault Bike
Station 2 – 10 Burpee to Pull-Up Bar
Station 3 – 3 Squat Cleans @ 60-70% of 1-RM Clean
C.
Every minute, on the minute, for 9 minutes (3 sets of):
Station 1: 20 Second Tall Kneeling Palloff Hold (each side)
Station 2: 20 Seconds of Weighted Side Bends (each side)
Station 3: 45 Seconds of Windshield Wipers
Athlete Notes:
Another Wednesday = another EMOM. Today we’re getting a little aggressive on the bike. Push to see what you can hold there. For the burpee to pull up bar, hit the ground and jump right up. You should be jumping to about a 6″ height. A lot of time can be lost on this movement if you’re not checked in! The final station, the squat cleans, should be a weight that you could touch and go, but you don’t have to. Just remember, start at the top of the minute and the faster you go the more rest you get!
Optional Additional Work Sessions
*Please choose to only perform as much of the additional work as you can recover from successfully before your next training session.
Bike Erg/Row Option
Three sets of:
1500 Meter Row
Rest 4 minutes between sets
*Score is your slowest set
**Goal is consistency