WEDNESDAY 10/9/19

WARM UP

EMOM 9: (3 rounds)

Minute 1: 1 Minute Easy ROW OR BIKE

Minute 2: 1 Minute Inchworms

Minute 3: 30 Seconds Front Plank + 30 Seconds of Sit-ups

Wednesday Primer

On the Minute x 20 (4 Rounds):

Minute 1: 5 Pausing Overhead Squats (50% of 1RM Snatch)

Minute 2 : 15/12 Calorie Row

Minute 3: 5 Toes to Bar + 10 Single Arm Dumbbell Hang Clean and Jerks (50/35)

Minute 4: Handstand Walk Practice

Minute 5: 200 m run

STIMULUS

• Working through 5 different stations today for a total of 4 rounds

• We have mono-structural, gymnastics, and weightlifting all packed into this 20 minute workout

• The goal here is to expose you to a variety of movements in a long and sweaty EMOM

• You’ll work for 30-50 seconds at each station and use the rest of the time as rest/transition

• There is no rest between round

• Station 1: Pause for 2 Seconds in the Bottom of Each Rep

• Station 2: Choose a Calorie Number You Can Complete in 45-50 Seconds

• Station 3: Choose a Toes to Bar Variation You’ll Complete Unbroken & Switch Hands Every 5 Reps on the Single Arm Dumbbell Hang Clean and Jerks

• Station 4: Spend 45-50 Seconds Practicing on Your Hands

• Station 5: Run that will complete in 45 sec

Post

On the 5:00, 10:00, and 15:00:

20 GHD Sit-ups

20 Hip Extensions

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