Workout of the day – Sunday August 7th
Warm up
2 rounds:
10 plate halo each way
10 plate overhead squats
10 plate squats with press out
10 plate ground to overheads
Snatch
12 min to find a max weight on the following snatch complex:
1 snatch + 1 overhead squat + 1 hang snatch +1 overhead squat
Aerobic capacity
5 min alternating EMOM (each calorie target is considered as one station, go through this twice):
21/18 cal row
18/15 cal row
15/12 cal row
12/10 cal row
9/7 cal row
Then, 5 min alternating EMOM (each calorie target is considered as one station, go through this twice):
21/18 cal ski
18/15 cal ski
15/12 cal ski
12/10 cal ski
9/7 cal ski
Then, 5 min alternating EMOM (each calorie target is considered as one station, go through this twice):
21/18 cal bike (Assault or Erg)
18/15 cal bike (Assault or Erg)
15/12 cal bike (Assault or Erg)
12/10 cal bike (Assault or Erg)
9/7 cal bike (Assault or Erg)
Then, 5 min alternating EMOM (each burpee target is considered as one station, go through this twice):
18 burpees
15 burpees
12 burpee
9 burpees
6 burpees
Note: The order in which you complete the 5min EMOM does not matter, but you must complete the 21-18-15-12-9 rep scheme before moving to a new movement.
EVF360
Part A
5 min alternating EMOM (each calorie target is considered as one station, go through this twice):
21/18 cal row
18/15 cal row
15/12 cal row
12/10 cal row
9/7 cal row
Then, 5 min alternating EMOM (each calorie target is considered as one station, go through this twice):
21/18 cal ski
18/15 cal ski
15/12 cal ski
12/10 cal ski
9/7 cal ski
Then, 5 min alternating EMOM (each calorie target is considered as one station, go through this twice):
21/18 cal bike (Assault or Erg)
18/15 cal bike (Assault or Erg)
15/12 cal bike (Assault or Erg)
12/10 cal bike (Assault or Erg)
9/7 cal bike (Assault or Erg)
Then, 5 min alternating EMOM (each burpee target is considered as one station, go through this twice):
18 burpees
15 burpees
12 burpee
9 burpees
6 burpees
Note: The order in which you complete the 5min EMOM does not matter, but you must complete the 21-18-15-12-9 rep scheme before moving to a new movement.
Part B
Tabata Russian twists
— rest 1 min
Tabata bicycle crunches
— rest 1 min
Tabata DB snatches
2022 08 06