Primary Training Session
Get Moving || Warm-Up
Three sets of:
15/12 Calorie Row
6-8 Strict Ring Pull-Ups
100 Foot Double Kettlebell Overhead Carry
3-5 Wall Walks
Followed by…
Two rounds of:
15 Single Arm Russian Kettlebell Swings
Rest as needed
A.
Four sets of:
Front Squat x 2 reps @ 85%
Rest as needed
B.
Three sets of:
2 Clean Lift-Offs + Clean @ 60% of 1-RM Clean
Rest as needed
Every 2 minutes, for 16 minutes (8 sets) of:
Clean x 1 rep
Build in weight over the course of the eight sets
C.
Every minute, on the minute, for 27 minutes (9 sets of):
Station 1 – 18-22/14-17 Calorie Bike
Station 2 – 3 Squat Cleans @ 50% of 1-RM + 3 Front Squats
Station 3 – 15 Bar Facing Burpees
D.
Two sets of:
Dumbbell Death March x 8-10 reps each leg
Rest 30 seconds
Banded Hamstring Curls x 30 reps
Rest as needed
Athlete Notes:
Another Wednesday EMOM coming up. Push the pace on the bike, hang on to that barbell, and fly on the burpees! Your goal is to finish each movement in 40 seconds or less for the first few rounds, then as fatigue sets in that time will move closer to 45-50 seconds. Customize the movements, reps, and loading accordingly and get after it! Remember, the hardest part is starting, so just GO.
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.
Running Option
Every 10 minutes, for 40 minutes (4 sets) of:
1200 Meter Run @ 90% Effort of 1-Mile PR Pace
Walk the remainder of the interval
Bike Erg/Row Option
Every 10 minutes, for 40 minutes (4 sets) of:
1500 Meter Row @ 5k PR Pace
OR…
3000 Meter Bike Erg @ 10k PR Pace
Walk or Bike at 50% Effort the remainder of the interval
Strongman Carries
Accumulate 3 minutes in a dead hang from the rings.
Immediately after finishing your 3 minute accumulation, perform the following…
Four rounds of:
200 Foot Sandbag Bearhug Carry (150-200/100-150lbs)
100 Foot Overhead Yoke Carry (7/10 effort)*
1-3 Pegboards OR Strict Ring Muscle Ups
If you don’t have access to a yoke, perform a 100 Foot Double Dumbbell Overhead Carry Instead