September 28, 2022 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three rounds at increasing effort of:
15/12 Calorie Row
10 Down Ups
10 Double Kettlebell Front Squats
100 Foot Double Kettlebell Front Rack Carry

A.
Five sets of:
70-75% Front Squat x 2 reps @ 3111
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 2 rep @ 75-85%

C.
Every minute, on the minute, for 30 minutes (10 sets of):
Station 1 – 16-20/12-15 Calorie Row
Station 2 – 6-8 Dumbbell Devil’s Press (50/35)
Station 3 – 50 Double Unders

D.
Three sets of:
Tempo Medball Hamstring Curls x 10-12 @ 3131
Rest as needed

Athlete Notes:
Another EMOM is on the menu today and this time we’re back at our famous 30 minute piece. Push the row hard, try to hit the higher end of what you would normally do. The devil’s press should take around 40 seconds or so, and the 50 double unders are a great skill piece added in that shouldn’t fatigue you too much. We think you’ll find that this EMOM, although longer, will not be quite as difficult as the previous week, but don’t worry, we’re just building to something epic :).