Primary Training Session
Get Moving || Warm-Up
2 Minute Bike or Row
20 Glute Bridges
6-8 Bird Dogs each side
Followed by…
2 Minute Bike or Row
20 Barbell Back Squats
25 Foot Banded Monster Walk Each Direction
A.
“Back Squat:
Set 1: 4 reps @ 55%
Set 2: 3 reps @ 65%
Set 3: 2 reps @ 75%
Set 4: 1 rep @ 85%
Set 5: 1 rep @ 90%
Set 6: 1 rep @ 95%
Set 7: 1 rep @ 101-102%
Optional Set 8: Re-Attempt Set 7 Weight
Rest 2-3 minutes between all sets
B.
For time:
30 Squat Snatches (225/155lbs OR 70%)
TIME CAP = 15 MINUTES
*Miss = 10 Bar Facing Burpees
C.
FULL SEND FRIDAY WORKOUT
Complete as many rounds and reps possible in 5 minutes of:
500/450 Meter Row
followed by…
Max reps in the remaining time of:
7/6 Ring Muscle Ups
14 Burpee Dumbbell Deadlifts (50/35lbs)
14 Box Jump (Step down) (30/24 inches)
Rest 2 minutes, and repeat for a total of THREE sets
*You pick back up where you left off for the AMRAP portion. Your score will be the total reps completed in the AMRAP.
D.
Accumulate, not for time:
50 Ab Wheel Roll Outs
Athlete Notes:
It’s FULL SEND FRIDAY so you know exactly what that means. We’re looking to send it on this workout and see just how far you can get. Hammer the row hard and then see how well you can hang on to the other movements. The muscle ups should be a rep range that you could finish all 6 reps either unbroken or in 2 sets max. Hang on to those dumbbell burpee deadlifts, and then find a good rhythm on the box jump step downs. It’s a tall box so watch your shins. Check the youtube video to watch some of our in house studs get after this one.
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Mixed Modal
Eight sets of:
20/15 Calorie Echo or Assault Bike or Ski
10 Dumbbell Box Step Overs (50/35lbs to 24/20″)
Rest 90 seconds
Additional Work
Three sets of:
10 Max Effort Med Ball Lateral Speed Throws Left
Rest 60 seconds
10 Max Effort Lateral Speed Throws Right
Rest 60 seconds
Followed by…
Three sets of:
5 Med Ball Broad Jump to Triple Extension Throw
*Completely reset between reps
Rest 2 minutes
Followed by…
Three sets of:
30 Seconds of Side Lying Leg Raises Each Side
15-20 Weighted Side Bends Each Side
Rest 1-2 minutes
Additional Work
Every minute, on the minute, for 10 minutes:
Station 1 = 25 GHD Sit Ups
Station 2 = 45 Second Sled Push