EMOM

Objectives of Today’s Training

• Increased Cardio Endurance

Workout -1

40 min ALT EMOM

11, 12, 13…20 Calories on each
7,8,9…16 Calories

• Rower
• Ski Erg
• Bike Erg
• Rest

Increase 1 calorie for each set.
If you do not meet the required calories in a round, reduce your highest total by 1 or 2 and hold it for the remaining rounds

Objectives of Today’s Training

• Improved cardio and muscle endurance
• Improved barbell cycling

Workout -1

5 min EMOM

Starting at 6 reps and increasing a rep each minute (6 – 10reps)

• Wallballs (30/20)
• Chest-to-bar burpee pull-ups

Workout-2

30 min time cap (3 partner teams)

• Split 500/375 cals on an Erg, Runner, or Assault Bike
• On your Break 3/2/1 barbell complex 165/105
  • 3 Deadlifts
  • 2 hang cleans
  • 1 shoulder-to-overhead
• With time remaining Max Reps Synco Overhead Lunges (45/25)

Objectives of Today’s Training

• Increase Power with Cleans and Jerks and Box Jumps
• Improve cardio endurance with sprint-interval.

Workout -1

21 min E3MOM

• 3 Clean and Jerks (increase weight each round)
• 12 box jump-overs (24/20)

Workout-2

12 Rounds on C2 ERG

• 30-second sprint
• 30-second recovery

Objectives of Today’s Training

• Improve Handstands
• Increase Pulling Strength
• Improve aerobic capacity

Workout -1

11 min EMOM

• 1 Wall Walk +
• 2 Sumo Deadlifts (increase weight each round)

Workout-2

4 Rounds For Time

• 25 Cal AB
• 21 KB Swings (53/35)
• 12 Pull-ups

My goal is to push harder than normal on the bike. I can ride comfortably around 60-63rpm, so I want to push it up to 65-70rpm.

Warm-up

6 Rounds

• :30 of work Alt Exercise Each Round
  • Max Hang Clusters w/ Bar
  • Max Knees-to-Waist
  • Max Burpees
• :30 of rest

Strength

10 min EMOM

Build to heavy.

Complex

• 1 Power Clean
• 1 Hang Squat Clean
• 1 Jerk

Metcon

For Time – 30 minute time cap

Partner Workout

• 300 Cals on Assault Bike or Rower
• 20 Rounds of Cindy
  • 5 pull-ups
  • 10 pushups
  • 15 Air Squats

Split up as needed between partners.

Warm-up

5 rounds

• 1:30 of work
  • 5 burpees
  • 15 wallballs (20/14)
  • Max Cal Assault Bike
• :30 of rest

Build to heavy.

Metcon

25 min EMOM

• 1 bear complex (135/95)
  • 1 Power Clean
  • Front Squat
  • Push Press
  • 1 back squat
  • Push press
• Max Box Step Ups for the remainder of the workout

Workout ends at 250 box steps or at time cap (25 min)

Warm-up

9 min ALT EMOM

• 12 Wallballs (20/14)
• 12 1-arm Dumbbell Snatches (35/20)
• 10 Burpees

Strength

10 min EMOM

Perform as a complex

• 1 Power Clean
• 1 Hang Squat Clean
• 1 Jerk

Build to heavy.

Metcon

1 Round Chipper For Time

• 50/35 cal (bike, rower, ski-erg)
• 50 Weighted Box Step-ups (50/30)
• 40/28 cal
• 40 Weighted Box Step-ups
• 30/21 cal
• 30 Weighted Box Step-ups
• 20/14 cal
• 20 Weighted Box Step-ups
• 10/7 cal
• 10 Weighted Box Step-ups

Every 3:00 minutes do 5 pull-ups or toes-to-bar

Commentary

We capped the metcon at 21 minutes, because of time limitations. I only completed the second round, and only a few made it through the third round. It was tough.

Warm-up

1 round

• 15 cal (Assault Bike, Rower, Runner, Ski-erg)
• 15 Sit-ups
• 15 Good Mornings (45/35)

Strength

9 rounds

Perform as a complex

• 1 Craig Special + Jerk (increase weight each round)
  • 1 Hang Squat Clean
  • 1 Squat Clean
  • 1 Jerk
• 5 Single-Leg Box Squats (each leg)

Metcon

1 Round Chipper For Time

• 50 Z-Presses (95/65)
• 40 Cal (Assault Bike, Rower, Runner, Ski-Erg)
• 30 Burpee Pull-ups
• 20 Clapping Pushups
• 10 Deadlifts (315/215)

Warm-up

12 min Alt Emom

• 5 Burpee Pull-ups
• 10 Lt KB Thrusters (15)
• 10 Barbell Rows (95/65)

Workout 1

1 Round for Time

• 55 deadlifts (225/155)
• 55 Wallballs (20/14)
• 55 Cal Row
• 55 Handstand Push-ups or Shoulder-to-overhead (135/95)

Workout 2

Run

• 5k

Commentary

The deadlifts were a bear, and I felt every one of them. It has been a long time since we have done high volume deadlifts, and I could tell. The tank was close to empty by the time I reached the rower. I only pulled between 850 and 950 cal per hour.

Heather wanted to run when she got home, so we ran. My legs were heavy from the first workout, so it was a grind. We ran 6-minute intervals and took longer recovery periods than previous days. We still ran it in 42:50s–almost a record time.

Warm-up

9 min Alt Emom

• 12 Wallballs (20/14)
• 12 Kettlebell Swings (53/35)
• 12 Burpees

Strength

20 min Squat Session

• Work up to a 3 x 3 at 75% of 1 rep max
• 10 Push-ups between sets (including warm-ups)

Metcon

15 min Alt EMOM

• 6 Clusters (95/65)
• 10 Pull-ups
• 200m/140m row

Clusters are a squat clean + thruster

Commentary

We worked up to 305lb and finished four work sets. For the pushups, we did on the rings, hands release and regular versions.

I reduced the pull-ups to 5 reps because I am not very efficient at them, and I wanted a little more rest. I probably cut them too much and should have done all ten. The row intervals were around 45 seconds, and I was lit up after following with the clusters, which took about 30 seconds.