Wednesday April 19th 2017

Dynamic Warmup & Mobility:  Minute 0 – 20

  • Coaches’ Choice Group Dynamic Warm Up
    • Wrists, Shoulders, Hips
  • Banded Walks 30’ Lateral / 30’ Forward & Backwards
  • 2 Rounds of the Gymnastic Warm up
    • 4 Strict Hollow Scapular Pulls
    • 4 Hollow Scapular Pull + Super Man (Tap Swings)
    • 2-4 Kipping Pull-ups
    • 4 Scapular Push-ups
    • 4 Regular Push-up

Workout: Minute 21 – 50

10 Minute EMOM

  • 7 Thrusters 53 / 75
  • 7 Kipping Pull ups
  • 7 Burpees

Modify with 3-5 Reps of each movement. You should be able to complete a round around 35-45 seconds fresh.

The goal is to complete all 10 rounds within each minute. It will, and should get hard. The kind of hard where you may not be able to complete all 10 rounds starting every minute.  If you fail or know you are not going to make it, take a break and get it next time.

Rest 1 minute then complete

1200/1500m Row for time.

Score A: Completed Rounds of EMOM (0-10)

Score B: Total time for Row.

Cool Down: Minute 51 – 60

  • Couch Stretch
  • Lat Roll out
  • Quad Rollout

Diablo F!T: With 20 minutes on the clock complete as many rounds starting every minute on the minute for as long as you can.  

  • 7 Dumbbell Thrusters
  • 7 Pull ups
  • 7 Burpees

If you fail out on a round, Wait through the next following minute and continue with the EMOM.

After 10 minutes, any failed set will be your last and take a 1 minute rest before starting on the:

Bike, Row, or Ski Erg for max Calories until the end of 20 minutes.

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