One of our primary goals in training is to make powerful movements aerobic – it’s not enough to “go fast”, we need to be able to go fast and sustain that speed over time, and that speed needs to be able to be maintained regardless of movement. “Engine building” can’t be relegated to run/bike/row – even though those are powerful tools – because neither GPP or competitive fitness is simply run/bike/row. Being able to navigate movement with different load, power, and complexity requirements is a skill that has huge carryover, regardless of training goals. ~

Today’s primary work:

A) EMOMx16
Minute 1: 12 DB snatches 50/35 (5 right then 5 left) + 5 Burpees
Minute 2: DUBS
Minute 3: 12 Wall balls 20/14 + 5 Burpees
Minute 4: Assault Bike -then rest 2 minutes before proceeding to B-

B) For 16 minutes:
Run 200m
10 Russian kettlebell swings 70/53 (tension/fast turnover is more important than bell height)
8 Strict Pull-ups

-then rest 2 minutes before proceeding to C

C) For 16 minutes:
20 Cal Row
10 dynamic push-ups (see video in tips)
5 renegade man-makers 35s/25s

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