1) 40 minute EMOTM:
Minutes 1-10 – Monostructural Conditioning
Minutes 11-20 – Gymnastics/Skill
Minutes 21-30 – Non-Monostructural Conditioning
Minutes 31-40 – Barbell
Movement 1 – Monstructural Conditoining – Row, Assault Bike, Ski Erg, Run, or Burpees. Double-unders are not an option. Pick a Distance or Caloric output that leaves you with about 40-50 seconds of work on each round.
Movement 2 – Gymnastics/Skill – Push-ups, Pull-ups, Toes-to-bar, Handstand Walks, Double-unders, Muscle-ups, etc. This should be up to about 10-20 seconds of work (30 seconds if you’re working Double-unders).
Movement 3 – Non-Monstructural Conditioning – Wall Balls, Box Jumps, Ball Slams, Kettlebell Swings, lightweight/higher rep Barbell work Thrusters, Cleans, Snatches, STOH, etc, Sled Drag, Farmers Carry, Battle Ropes. This should be approximately 20-30 seconds worth of work.
Movement 4 – Barbell – Squats, Presses, Deadlifts, Cleans, Snatches, etc. all in a strength baring format, i.e. heavy weight and somewhere between 1 and 5 reps, shouldn’t be more than 15 seconds worth of work.
* Movements for Friday…
– Fitness – Functional Strength Work – Run + Knees-up + Thruster
– Sport/Competition – Clean + Jerk – Run + Toes-to-bar/Muscle-up + Thruster
For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE