Monday 3 parter

EMOM

Strength

Metcon

Cardio

A 3-part session starting with a mixed EMOM with gymnastics, strength, and warm-up movements. A really tough middle section and a lung-burning finisher.

Reminders:

Try and do legless rope climbs if possible to work that pulling strength.
On the back back build through the rounds hitting around 80-85% for the last 2 rounds.
The dumbell bench and kettlebell need to be heavy enough to make tough.
The part 2 piece is to be done as fast as possible 1 round. Sandbag cleans controlled to the shoulder.
The last part is a 5 round for time lung burning piece try and maintain an uncomfortable pace throughout.

Exercise Guide

EMOM 12

1 legless rope climb + 1 rope climb / 2 rope climbs
2 back squat @80%
10 DB bench @30/22.5/17.5kg
20 KBS @28/20kg

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3 min rest before starting part 2

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@15:00 FOR TIME

9 sandbag cleans @60/50/40kg

15 thrusters @40/30kg

21 cal row

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10 min cap

@25:00 5 ROUNDS FOR TIME

200m run

10 burpee to target

10 single arm DB clean + jerk @30/22.5/17.5kg

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17 min time cap

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How to's

Exercise Guide

Back squat

The back squat is where you have the barbell positioned on your back or on your traps to be accurate. You then proceed to squat down to below paralell (hip crease below knee) and stand back up.

legless rope climbs

climb the rope only using arms

rope climb

climb to the top of the rope using both legs and arms

DB bench press

Laying down flat on a bench take two dumbbells one in each hand and press them both out in front of you to full lockout and lower them back down to the chest for 1 rep completed.

sandbag cleans

The sandbag clean is an adaption of the Olympic lifting movement – the clean – to be done with a sandbag that consists of pulling a weight from the ground, with power and speed, transitioning into a semi-squatted position to catch the rising weight, and completing by standing with the weight resting at shoulder height.

Kettlebell swings (KBS)

Taking the kettlebell by the handle in 2 hands. Hinging at the hip bringing the KB through your legs and extending at your hips bringing the KB from hip to chest height then repeating the movement again. and

Barbell Thruster

Adjust the barbell to just below shoulder height then load the desired weight onto the bar. Assume a slightly wider than shoulder width stance and place your hands at (or just outside of) shoulder width with a pronated grip on the bar. Step underneath the bar and unrack it while keeping the spine in a neutral position. Take two steps back, inhale, and then complete a normal front squat with the weight by simultaneously flexing the knees and hips together. Press your whole foot into the floor and extend the legs. As you return to the starting position, utilize your momentum from the front squat to propel the bar upward into a push press. Exhale once the bar gets to lockout and reverse the movement slowly while controlling the bar back to your chest. Repeat for the desired number of repetitions.

Burpee to target

Complete a chest to floor burpee jump up and jump to touch the bar or target on the wall etc.

Single arm hang clean + jerk

Dumbell in 1 hand hinge down keeping the back straight, dumbell between your legs using your legs and hips jump the weight up to the front rack position on your shoulder. Stand up dip and push jerk the dumbell above your head in 1 motion and lock the elbow out for 1 rep completed.

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