Mobility
Band Distracted Hip Flexor Stretch x 60 seconds per side
Floor Slides x 10 reps (slow and controlled)
Wrist Stretch of Choice x 60 seconds
Activation
5 Minute Banded March*
*Every minute, on the minute, including 0:00, perform 10 Good Mornings.
Warm-Up
Three rounds of:
100 Foot Sandbag or Medball Bearhug Carry
10 Sandbag or Medball Bearhug Squats
A.
Two sets of:
Tall Clean @ 40-45% (focus on form)
Rest as needed
Three sets of:
Low Hang Clean x 2 reps + Front Squat + Jerk @ 55-65% of 1-RM Clean and Jerk
Rest 90 seconds
Every 2 minutes, for 10 minutes (5 sets) of:
Low Hang Clean + Front Squat + Jerk @ 70-85%
**The Hang Cleans are preferably done off blocks. Position the blocks so that the bar is right below your knees upon set up.
and finish with …
Two sets of:
Clean Pulls x 2 reps @ 85-95%
Rest as needed
B.
35-49:
Every minute, on the minute, for 24 minutes (8 sets of):
Station 1 – 15-18/10-12 Calorie Assault Bike
Station 2 – 5 Power Cleans (135/95 lbs)
Station 3 – 3 Ring Muscle Ups
50-54:
Every minute, on the minute, for 24 minutes (8 sets of):
Station 1 – 15-18/10-12 Calorie Assault Bike
Station 2 – 5 Power Cleans (135/95 lbs)
Station 3 – 2 Ring Muscle Ups
55-59:
Every minute, on the minute, for 24 minutes (8 sets of):
Station 1 – 12-15/8-10 Calorie Assault Bike
Station 2 – 5 Power Cleans (105/75 lbs)
Station 3 – 1 Ring Muscle Up
60+:
Every minute, on the minute, for 24 minutes (8 sets of):
Station 1 – 12-15/8-10 Calorie Assault Bike
Station 2 – 5 Power Cleans (95/65 lbs)
Station 3 – 3 Ring Dips
If you don’t have Ring Muscle-Ups then please substitute with:
Ring-Dips (do 3 times the amount of reps in your age division)
C.
Three sets of:
Side Plank Hold x 45 seconds per side
Rest 45 seconds
Banded Seated Chest Rows x 15 reps
Rest 45 seconds
Athlete Notes:
Another Wednesday means another EMOM. This week’s workout is going to combine some cardio, barbell cycling, and skills. Not the modification recommendations if you aren’t able to do ring muscle-ups or don’t desire to do them.. Out of all three of these, the bike station will take the longest so we want you to challenge yourself there. The other two stations should take no more than 20-30 seconds as long as you’re diligent about jumping up right away. Stay ahead of the clock and accumulate some solid volume today.
If you don’t have access to an assault bike then you can use a different modality. Just check out our conversion chart to know how to convert the cals to a different machine
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
Every 15 minutes, for 45 minutes (3 sets) of:
3000 Meter Row or 6000 Meter Bike Erg
Walk the remainder of the interval