Primary Training Session
Get Moving || Warm-Up
Three rounds of:
200 Meter Run
30 Second Pull-Up Hang
20 Medball Jumping Squats
100 Foot Double Dumbbell Overhead Carry
A.
Every 90 seconds, for 15 minutes (10 sets of):
Hang Snatch + Snatch
Sets 1-3: 65-70%
Sets 4-6: 75%
Sets 7-8: 80%
Sets 9-10: 80+%
*You may touch and go or drop and reset.
B.
Four sets of:
3 Front Squats @ 85%
Immediately followed by…
6 Back Squats (same bar)
Rest 2-3 minutes between sets
C.
For time:
104 Wall Ball Shots (20/14 to 11/10′)
52 Chest to Bar Pull-Ups
D.
Three sets of:
20-30 Banded Hip Extensions
30-60 Seconds of Banded Hip Extension Hold
Rest 1-2 minutes
E.
Accumulate 5 minutes in a Wall Sit
Athlete Notes:
Today’s workout is an advanced version of a 2016 Regionals workout. We’re bumping it up a notch with both the wall balls and chest to bar pull-ups. Back then it was a standard height and ball as well as chin over bar pull-ups but today we’re going to knock them out to a higher target (we saw this in AGOQ last year) and with chest to bar. Go big on the wall balls and know you’ll take longer rests, or go smaller with shorter rests. Try a strategy out and see how well that works for you. When you get to the chest to bar, the goal is to just keep moving. We saw people knock the chin over bar pull-ups out unbroken on occasion back in 2016, can you hit the chest to bar in 3 sets or less?
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
Against a 4 minute clock, perform as many reps as possible of:
30/24 Calorie Echo Bike
30 Lateral Burpees Over the Erg
Max Calorie Row in the remaining time
Rest 2 minutes between sets and repeat for a total of THREE sets.
Additional Work
Three sets of:
10 Medball Speed Skaters + Max Vertical Throw
Rest as needed
Followed by…
Three sets of:
2-3 Single Leg Box Jumps Each Leg
Rest as needed
Followed by…
Four to Five sets of:
5/10/15 Meter Out and Backs
Rest 2-3 minutes
*Set up cones at 0, 5 meters, 10 meters, and 15 meters. Run from the starting cone to the 5 meter cone, and back. Repeat with the 10 and 15 meter cones. The set is completed once you have finished returning from the 15 meter cone.
Additional Work
Four rounds for time of:
100 Foot Handstand Walk
*All Three Strongman Implements*
The strongman implements are:
200 Foot Sandbag Bearhug Carry
200 Foot Farmer Carry
200 Foot Sled Push
*Make all strongman implements heavy but movable. Think 7/10 effort.
**All strongman implements can be completed in any order but must be done before the next round of handstand walking.
Additional Work
Three sets of:
10 Single-Arm Deadlifts Each Arm + 30-Second Banded Suitcase Hold
Rest as needed
*Perform the deadlifts AND hold with one arm, then switch to the other arm.