"Body Armor Endurance V1"
EMOM 28 ( 7 rounds)
Complete 8-12 Reps of each
Min 1 | DB Bent over row each arm
Min 2 | Single DB alternating box step ups
Min 3 | Wide grip push up
Min 4 | DB crush grip floor press
Rest exactly :30 between sets.
On The 2:00 x 24 Minutes (3 Rounds):
0-2: 30/24 Cal Row
2-4: 30/24 Echo Bike
4-6: 30/24 Cal Ski
6-8: Assign skill movement not in Open workout
NOTE | Sunday programming during The Open varies from our traditional format. On Sunday we’ll complete a “Body Armor” style EMOM that focuses on aerobic strength training. This programming is unscored and should be targeting quality movement, full range of motion, and controlled time under tension.
Completed rounds with individually selected rep #.
28 rounds available.
8-12 reps of all movements. Complete in around :45.
Whiteboard Brief
Tabata flow. :20/on :10/off
Specific flow
Practice Round
Break
Workout adjustments if needed
EMOM 28 ( 7 rounds)
Complete 8-12 Reps of each
Min 1 | DB Bent over row each arm
Min 2 | Single DB alternating box step ups
Min 3 | Wide grip push up
Min 4 | DB crush grip floor press
Rest exactly :30 between sets.
"You've got to get up every morning with determination if you're going to go to bed with satisfaction." - George Lorimer
“Win the morning, win the day” is something we’ve all heard a couple times.
It’s less, however, about winning the morning, and more about establishing the right habits. The most successful in life routinely draw back to a core staple of set daily habits.
Write a short list of healthy habits you believe push you forward. It could be reading, journaling, “no phone hours”, or anything in between. Where consistency is king, discipline is freedom.
10 Sets
100m sprint
Rest :30 between
