Primary Training Session
Get Moving || Warm-Up
Every 5 minutes, for 10 minutes (2 sets) at 60-70% intensity of:
30/20 Calories of Machine of Choice
20 Air Squats
10 Ring Rows
followed by…
Every 3 minutes, for 9 minutes (3 sets) at 80-90% intensity of:
10 Burpee Box Jump-Overs (24″/20″)
10/7 Calories of Assault Bike
12-16 Alternating Jump Lunges
A.
Every 90 seconds, for 15 minutes (10 sets) of:
2 Power Clean and Jerks @ 70-80%
B.
Four sets of:
1 Front Squat @ 90+%%
Immediately followed by…
2 Back Squats (same bar)
Rest 2-2:30 between sets
C.
Complete as many reps possible in 5 minutes of:
20/15 Calorie Assault Bike
20 Wall Ball Shots (20/14lbs)
*Cleans
You will work your way through the barbells with the remaining time you have left in each interval. You may squat or power clean.
Barbell 1 = 3 Cleans (315/205lbs) or 85 – 90%
Barbell 2 = 6 Cleans (265/175lbs) or 75-80%
Barbell 3 = 9 Cleans (215/145lbs) or 60-70%
Barbell 4 = 12 Cleans (165/115lbs) or 45-55%
Barbell 5 = 25 Cleans (115/85lbs) or 30-40%
D.
Four rounds for quality of:
60 second Plank
50 foot Suitcase Carry (25ft each side)
Athlete Notes:
Cardio and heavy lifting. This workout will definitely favor power output and stronger athletes, but don’t be fooled at how cardiovascular it’ll be as well. The bike should be something that takes a minute or less to complete. After that you’ll move to the wall balls where 20 of them should again take around 60 seconds or less. Once those are out of the way you should have right around 3 minutes to get to work on the cleans. The goal here is to stay consistent and stay above the barbell. The more you step away from it, the more it’ll chip away into your working time. At the 5 minute mark hop back on the bike and start moving again. The faster you go the less biking and wall balls you do! Can you beat our in house athletes?