Select Page

I’ll be out of town this week from Wednesday night until Saturday night, so there will be no EMOM class this Thursday. But don’t think that I’m not leaving my athletes with some homework to do for this week in preparation for the weeks to come! We’ll be back on Thursday, September 11th at 6pm in the Lab. For this week, anyone who has attended our EMOM classes, or wants to attend them in the future, here is some training homework for the week. Pick one day to do this workout:

Tabata Row for your warm-up
8 rounds of 20 seconds on, 10 second off (4 minutes total)

Rest 5 minutes

10 minute EMOM
Even: Max effort pull-ups
Odd: Max effort Handstand pushups
(***Complete max effort of each movement in 40 seconds, rest for the remaining 20 seconds of that minute…work on PACING and maintaining CONSISTENCY…STRIVE FOR THE SAME NUMBER OF REPS EACH ROUND***)

Rest 5 minutes

Flight Simulator WOD (STRICT 20 minute time cap)
5 unbroken double unders
10 unbroken double unders
15 unbroken double unders
20 unbroken double unders
25 unbroken double unders
30 unbroken double unders
35 unbroken double unders
40 unbroken double unders
45 unbroken double unders
50 unbroken double unders
45 unbroken double unders
40 unbroken double unders
35 unbroken double unders
30 unbroken double unders
25 unbroken double unders
20 unbroken double unders
15 unbroken double unders
10 unbroken double unders
5 unbroken double unders

Rest 5 minutes

Tabata Row for your finisher
8 rounds of 20 seconds on, 10 second off (4 minutes total)

This should take you exactly 53 minutes, so feel free to use the Lab on Thursday at 6pm for this workout. Otherwise, choose any day or time to complete this. Note your reps for the first EMOM and the rep range that you achieve on the Flight Simulator WOD.

***For the pull-ups, scale appropriately. If you normally use a green band, use a blue one. If you use a blue band, use a red one. If you use a red band, attempt with no band. Make these one step more difficult than your normally have them.
***For the Handstand pushups, scale appropriately. NO BOXES will be used. If you cannot do the push up portion, do a handstand hold up against the wall for 40 seconds and rest for 20. If you cannot get into this position, do this with a partner and have them lift your legs and get you into a handstand so you can hold this.
***For the Flight Simulator WOD, you must do 5 unbroken in order to move onto the next rep range. For example, if you are attempting 25, and you get 24 and miss the last one, you must repeat this set until you achieve the specified reps.
***For the Flight Simulator WOD, this will be extremely frustrating, but just know it is making you better. The first time I did this workout, I was only able to get up to 25 reps and I could not get the 30 in a row in the 20 minute time-cap. The second time I did this workout, I got all the way up to 50 and all the way back down to 5 in about 13 minutes. Keep at it, don’t get frustrated, and NO SINGLES!!!
***For the Flight Simulator WOD, if you need to scale the reps, the scale will be 3, 6, 9, 12, 15, 18, 21, 24, 27, 30, 27, 24, 21, 18, 15, 12, 9, 6, 3.

HAVE FUN!!!!!!!!!!!!!!!!!!!