Primary Training Session
Get Moving || Warm-Up
Three rounds of:
90 Second Ascending Effort Bike or Row
25 Foot Handstand Walk
10 Alternating Cossack Squats
10 Ring Rows
25 Foot Handstand Walk
*Sub 20 Plank Shoulder Taps for Handstand Walk
A.
Every 90 seconds, for 9 minutes (6 sets of):
Snatch
Sets 1-3: 2 reps @ 70%
Sets 4-6: 2 reps @ 75%
Followed by…
Every 2 minutes, for 12 minutes (6 sets of):
Snatch x 1 rep @ 80+%
*Build but if you miss, drop by 5% on the next rep.
B.
Every 3 minutes for 12 minutes:
8 Back Squats @ 63-68%
4 Box Jumps with Step Down
*Box height does not matter, landing tall on the box does. Pick a box that you can jump to and land with almost straight legs on each rep.
*Goal is slightly higher box than last week.
C.
Three sets for times of:
75 Double Unders
50 Foot Handstand Walk
25/20 Calorie Row
50 Foot Handstand Walk
75 Double Unders
Alternate full sets with a partner or rest 1:1 between sets
D.
Three sets of:
60-90 Seconds of Chinese Plank with Weight Harnessed Around Waist
Rest as needed
*Video demonstrates the set-up for a Chinese plank. For loading, modify accordingly.
Athlete Notes:
450 double unders, 300 feet of handstand walking, and 75/60 calories on the rower all coming up at a sprint pace today. Unbroken and speed of movement/transition is what we’re looking for. How quick can you finish, recover, and repeat?
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 Short Option
Two sets for times of:
8 Unbroken Ring Muscle Ups
16 Unbroken Bar Muscle Ups
8 Unbroken Ring Muscle Ups
Rest 3 minutes between sets
*Penalty for breaking is 20/15 Calorie Echo or Assault Bike
Strength Accessory Option
Three sets of:
15-20 Single-Leg Hip Bridges Each Side
60 Seconds of Monster Walk
Rest 1-2 minutes
Additional Work Option
Every minute, on the minute, for 8 minutes:
10/7 Calorie Ski for SPEED
At the 10:00 mark…
Every minute, on the minute, for 8 minutes:
5 Sandbag to Shoulder (150/100lbs)
At the 20:00 mark…
For time:
10/7 Calorie Ski
10 Sandbag to Shoulder (150/100lbs)
10/7 Calorie Ski