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 :).
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
Four sets of:
6 Minute Jog @ 70-80% Effort
2 Minute Run @ 1-Mile
2 Minute Walk
Bike Erg/Row Option
Four sets of:
1500/1400 Meter Row @ 80% Effort of 5K Row
500/450 Meter Row @ 100% of 5K Row
Rest 2 minutes
OR…
Four sets of:
3000/2800 Meter Bike Erg @ 80% Effort of 10K Bike Erg
1000/900 Meter Bike Erg @ 100% of 10K Bike Erg
Rest 2 minutes
Strongman Carries
Accumulate 3 minutes in a dead hang from the pull-up bar.
Immediately after finishing your 3 minute accumulation, perform the following…
Four rounds of:
200 Foot Dumbbell Farmer Carry (70-100/50-70lbs)
100 Foot Yoke Shoulder Carry (7/10 effort)*
5 Bar Muscle Ups
If you don’t have access to a yoke, perform a 100 Foot Double Dumbbell Overhead Carry Instead