Mobility + Activation
60 Seconds per side Band Distracted Perfect Stretch
60 Seconds per side Band Distracted Lat Stretch
2 minutes of Dynamic Wrist Stretch and Mashing
“Warm-Up Flow”
Two sets of:
4 Minutes Backward Walk
30 Seconds Sumo Deadlift (light)
30 Seconds Light KB Swings
A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Death March x 20 reps
Station 2 – Turkish Get-Ups x 6 reps (3 each side)
Station 3 – Hollow Body Bounces x 60 seconds
B.
Against a 5-minute running clock:
50/35 Calories of Assault Bike
(55+: 40/25 Calories of Assault Bike)
Max Reps of Burpees in remaining time
Rest 2 minutes, and repeat for a total of two sets.
Rest until the running clock reaches 15:00, and then…
Against a 5-minute running clock:
50/35 Calories of Assault Bike
Max Reps of Down-Ups in remaining time
(55+: 40/25 Calories of Assault Bike)
Rest 2 minutes, and repeat for a total of two sets.
Rest until the running clock reaches 30:00, and then…
Against a 5-minute running clock:
50/35 Calories of Assault Bike
Max Reps of Air Squats in remaining time
(55+: 40/25 Calories of Assault Bike)
C.
Every 2 minutes, for 12 minutes (3 sets) of:
Station 1 – Ring Rows x 8-10 reps @ 2111
Station 2 – Reverse Snow Angels x 12 reps @ 3030
Followed by. . .
Two sets of:
15 Double Kettlebell Bent-Over Rows
30 Band-Resisted Lat Pulldowns
Athlete Notes:
You will start off with some death marches to isolate the hamstrings and will move into turkish get-ups. Please take your time on the turkish get-ups to focus on a quality movement in every phase of the get-up.
Bodyweight conditioning today and, based on how your body feels, gauge the level of intensity. Remember … transition week. 🙂
Optional Additional Work Sessions
*Please choose to only perform as much of the additional work as you can recover from successfully before your next training session.
Bike Erg/Row Option
35-54:
Every 10 minutes, for 30 minutes (3 sets of):
400-Meter Run
50 Foot Handstand Walk (25 foot increments with turnaround)
200-Meter Run
1 Legless Rope Climbs
2 Rope Climbs (with feet)
50 Double Unders
55+:
Every 10 minutes, for 30 minutes (3 sets of):
400-Meter Run
4 Wall Walks
200-Meter Run
3 Rope Climbs (with feet)
50 Double Unders