Primary Training Session
Get Moving || Warm-Up
Three sets of:
10/7 Calorie Assault Bike
100 Foot Double Kettlebell Front Rack Carry
30 Second Bottom of Squat Hold
Followed by…
Three sets of:
5 Romanian Deadlifts
5 Hang Muscle Cleans
5 Front Squats
5 Thrusters
*Empty bar up to 95/65lbs
A.
Every 90 seconds, for 15 minutes (10 sets) of:
2 Cleans @ 60-80% of 1-RM Clean
B.
“Die Hard With a Vengeance” – Lowlands Throwdown
For time:
40/32 Calorie Echo or Assault Bike
20/16 Bar Muscle Ups
10 Overhead Squats (225/155lbs)
Time Cap = 7 Minutes
At the 12:00 mark…
Every minute, on the minute, for 18 minutes:
Station 1 – 15-18/12-15 Calorie Echo or Assault Bike
Station 2 – 12-15 Chest to Bar Pull-Ups
Station 3 – 8-10 Overhead Squats (155/105lbs)
C.
Three sets of:
8-10 Tempo Bat Wings @ 1113 + 30 Second Bat Wing Hold on Last Rep
Rest as needed
Athlete Notes:
It’s semi finals week so we’re going to be bringing some past semi finals workouts your way. We’ll play around with some from this year as well, but we’re picking some of our favorite workouts to give you guys this week. In today’s workout we’re looking for speed so hammer that bike, see if you can hit the bar muscle ups in 1-2 sets, and then try to hang on to that barbell. Once we’ve finished the workout, just to get some extra volume in, we’re going to drop the weight on the overhead squats a bit and turn this workout into an EMOM. As always with that, stay ahead of the clock and you’ll survive.
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
Alternate full sets with a partner for EIGHT sets each of:
200 Meter Run
5 Sandbag Cleans (150/100lbs)*
*Sandbag over the shoulder.
Running Option
Every 20 Minutes, for 40 minutes (2 sets) of:
3200 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:
10-30 Seconds of Chin Over Bar Pull-Up Hold
Rest as needed
Followed by…
Three sets of:
10-30 Seconds of Feet Elevated Top of Ring Row Hold
Rest as needed
Followed by…
Three sets of:
45-60 Seconds of Weighted Back Extension Hold
Rest as needed
Additional Work
Four rounds for completion of:
150 Foot Double Kettlebell Front Rack Carry
15 Medball GHD’s (20/14lbs)
*Do not let the medball roll up your legs.