Friday 12.16.2022
*Coach’s Notes:
For today’s EMOM, the goal is to choose loading, reps, and efforts that allow you to move well through the entire workout. Your first and second sets should be comfortable, then get challenging to maintain as you head into rounds 3, 4, and 5. You can always regulate the difficulty but going harder or easier on the Row/Ski/Bike segment.
For those on the “Performance” side of things, feel free to play around on the HSPUS — adding a deficit, perhaps, if these are easy for you.
“FITNESS”
A. Three sets of:
Single Leg Dumbbell or Barbell Hip Thrust x 6-8 reps each leg @ 21X1
Rest 30 seconds
Banded Face Pulls x 12-15 reps
Rest 30 seconds
Front Leaning Rest on Rings x 30-40 seconds
Rest 30 seconds
B. Every minute, on the minute, for 25 minutes (5 sets of each):
Minute 1 — 15-20 Russian Kettlebell Swings
Minute 2 — 10 Strict Handstand Push-ups or Dumbbell Z-Presses
Minute 3 — 5-7 Strict Pull-ups or Ring Rows
Minute 4 — 60 second Bike, Ski, or Row for Max Calories
Minute 5 — Rest
*Use the listed reps as a guideline, but scale up or down based on your current level of ability. You should be able to complete each station without running over on any minute, and keep your Calories on the cyclical work consistent. "
“PERFORMANCE”
A. Take 10-12 minutes to build to 85-90% of your 1-RM Power Clean
B. Every minute, on the minute, for 25 minutes (5 sets of each):
Minute 1 — 5 Power Cleans @ 75-80% of 1-RM
Minute 2 — 10 Strict Handstand Push-ups
Minute 3 — 5 Ring or Bar Muscle-Ups
Minute 4 — 60 second Bike, Ski, or Row for Max Calories
Minute 5 — Rest
*Use the listed reps as a guideline, but scale up or down based on your current level of ability. You should be able to complete each station without running over on any minute, and keep your Calories on the cyclical work consistent.
“ENDURANCE (AKA SWEAT SESH)”
Bike Erg Intervals
2 minutes @ 75-80% (10 minute pace)
1 minute @ 80-85% (5 minute pace)
30 seconds @ easy
30 seconds @ 90-95% (1 minute pace)
1 minute @ easy
x 6-8 rounds (30-40 minutes)
