Primary Training Session
Get Moving || Warm-Up
Three rounds at ascending effort of:
15/12 Calorie Row
15 Air Squats
15 Push-Ups
50 Single Unders/Double Unders/Crossovers
Followed by…
Two sets of:
5 Clean Pulls
5 Hang Muscle Cleans
5 Hang Power Cleans
5 Front Squats
(95/65lbs)
A.
Every minute, on the minute, for 6 minutes (3 sets) of:
Station 1: Max Rep Hang Squat Clean in 30 seconds @ 155/105lbs or 45% of 1-RM Clean
Station 2: 12-15 Bar Facing Burpees
When the clock reaches 6:00, perform…
Every minute, on the minute, for as long as possible…
2Cleans
Begin at 155/105lbs or 45% of your 1-RM Clean. Add 20/10lbs every minute. You may power or squat these.
B.
Every minute, on the minute, for 21 minutes (7 sets of):
Station 1: 20-22/16-18 Calorie Row
Station 2: 10 Alternating Dumbbell Snatches (70/50lbs)
Station 3: 10 Box Jump Overs (30/24″)
Rest until the 23:00 mark, then…
Two rounds for time of:
22/18 Calorie Row
10 Alternating Dumbbell Snatches (70/50lbs)
10 Box Jump Overs (30/24″)
C.
Three rounds of:
20 Tempo Bicycles (10 Each Side) @ 1111
20 Lying Leg Lifts
20 Straight-Arm Ceiling Reaching Crunches
Athlete Notes:
EMOM followed by a “for time” segment. What’s not to love? Semi’s loves a heavy dumbbell and making you do things under a high heart rate so that 21 minute EMOM is going to do just that, then once you’re pre fatigued we’re going to make you hit a couple rounds of it for time at a sprint pace. Unbroken on the dumbbells and unbroken on the box jump overs, then you’ll have to push a little harder than normal on the row to make the calories.
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 Option
Five sets for times of:
50 Crossovers
8 Ring Muscle Ups
50 Crossovers
Rest 2:1
*The goal here is full sprints with double the rest time.
Running Option
Every 10 Minutes, for 40 minutes (4 sets) of:
1600 Meter Run
Walk the remainder of the interval
Goal should be to be within 5 seconds of your 400 meter pace that you hold during your 5k PR.
Strength Accessory
Three sets of:
60-90 second Chinese Plank
Rest as needed
Additional Work
Every minute, on the minute, for 20 minutes:
Station 1: 22/18 Calorie Concept 2 Bike Erg
Station 2: 12-15 GHD Sit-Ups