Wednesday June 7th
23.06.07
EMOM with built-in rest that allows for athletes to recover enough to stay consistent with movements all 8 rounds.
There should be :15+ rest each round so scale accordingly.
Use today as a chance at rope climb skill building.
Head down and push hard on the lunges.
RX
EMOM 16:
Even minutes: 3 rope climbs
Odd minutes: 12 DB reverse lunges (50/35 lb)
– Use 2 DBs for the lunges, held as desired.
LEVEL 2
EMOM 16:
Even minutes: 1 rope climb
Odd minutes: 12 DB reverse lunges (35/20 lb)
– Use 2 DBs for the lunges, held as desired.
LEVEL 1
EMOM 16:
Even minutes: 3 pull-to-stands
Odd minutes: 8 DB reverse lunges (20/15 lb or unweighted)
– Use 2 DBs for the lunges, held as desired.
SKILL WORK
Rest, stretch, and recover!
STRETCHING
2 sets:
:30 double forearm stretch
1:00 foam roll quads
WHITE BOARD BRIEF
Target completion | Get all work done in the time allotted.
We have a fun EMOM today that combines both upper and lower body strength.
Expect the rope climbs to get more challenging as the workout goes on and athletes fatigue. Prioritize safety first, and scale reps or height mid-workout if needed.
Ensure appropriate scaling to remain safe on the rope. 24 rope climbs really add up.
Choose a DB load that allows you to move quickly through all reverse lunges without resting.
