January 4, 2022 – Competition Program

Primary Training Session
Warm-Up Primer
Three rounds at 70-80% effort of:
10/7 Calorie Machine of Choice
100 Foot Farmer Carry
100 Foot Double Kettlebell Front Racked Carry
30 Banded Good Mornings
20 Alternating Lateral Lunges
10 Medball Bearhug Kang Squats

A.
Every 2 minutes, for 20 minutes (10 sets) of:
Hang Clean + Clean
*Sets 1-3 – 65-70%
*Sets 4-6 – 70-75%
*Sets 7-8 – 75-80%
*Sets 9-10 – 80-85%

B.
Four rounds for time of:
25 GHD Sit-Ups
25 Wall Ball Shots (30/20lbs)
50-foot Handstand Walk or Handstand Walk Obstacle (down and back)

C.
Every minute on the minute for 6 minutes:
15 GHD Hip Extensions

Athlete Notes:
Today we’re going to blast your core and shoulders, and then see how talented you are on your hands! If there’s one thing we’ve learned about the obstacle, it’s that it becomes significantly more challenging when your midline is blasted! Today is a great day to work on this! For the GHD sit-ups, try to get them done in 1 set each round, or pick a number that allows you to move through them without taking breaks. The wall balls are heavy, and your shoulders will be smoked later in the workout, so if breaking the means you’re more consistent on the handstand walk, then that’s ok! The handstand is going to be a big challenge for many of you. Work through them as best you can and remember that today is a training day and we want you working on skills under fatigue, so it’s ok if you mess up a few times. But, if it becomes super sloppy, please modify this to maintain stimulus in the workout!