Warm-Up:
2 Sets, For Quality
1:00 minute Cardio Choice
5 Inchworm Push-Ups
10 Alternating Samson Lunges
10 Bar Kip Swings
5 Strict Knee Raises
Into barbell warm up
Then
Squat Clean
10:00 EMOM
Sets 1-5: 2 Reps @ 70-80%
Sets 6-10: 1 Rep @ 83%+
For the Squat Clean, ensure your chest remains elevated from the start of each rep. The barbell needs to travel closely alongside the body, rising as you extend fully before you swiftly pull yourself under it for the squat clean. Emphasize achieving a complete triple extension—extending the hips, knees, and ankles fully—prior to descending into the squat.
Should issues arise, particularly with maintaining positions or to alleviate lower back strain, consider substituting with a Hang Power Clean followed by a Front Squat, or opt for a Hang Squat Clean, especially if pulling from the floor aggravates any discomfort.
“Earth and Water”
15:00 EMOM *yes this is 15 minutes with only 2 movements. see below
Min 1: Max Calorie Row
Min 2: 15 Toe to Bar
This is 105 toes to bar. We don’t expect everyone to get every round of toes to bar. If you havent done this type of volume in awhile drop the number to 10 or lower, which is still a lot of volume.
Goal: Male = 120 +Calories / Female = 100+ Calories
Stimulus: Midline Conditioning / Rowing + Toe to Bar Form
RPE: 9/10
Primary Objective: Complete all Toe to Bar Sets
Secondary Objective: Maintain 16/13+ Cals on the Rower
Strategy:
Yes, this says 15:00 EMOM. This means that the row will be done 8x and the Toe to Bar will be done 7x. This is writen in a way that has you finishing on the rower and selling out on the final minute. You will start with minute 1 on the rower, then minute 2 on Toe to Bar, and do this until minute 15 which will be back around on the rower to finish the workout. Look to break the Toes to Bar as needed to complete 15 within the minute and fight to hit a challenging pace on the Rower than still allows you to complete the 15 Toes to Bar
PRVN Recovery #3
1:00/1:00 Couch Stretch
1:00/1:00 Single Leg Forward Fold
1:00 Updog Pose
1:00 Seated Straddle Stretch
1:00 Saddle Pose