Primary Training Session
Get Moving || Warm-Up
3-5 Minute Bike or Row @ Ascending Effort
Followed by…
Followed by…
Two sets of:
50 Foot Suitcase Carry (each arm)
10 Single Arm Deadlifts (each arm)
50 Foot Kettlebell Front Rack Carry (each arm)
5 Single Arm Kettlebell Thrusters (each arm)
Followed by…
Three sets of:
Clean-Grip Romanian Deadlift x 3 reps
Clean High Pull from Below Knee x 3 reps
Front Squat x 3 reps
Hang Power Clean x 3 reps
Clean from Below Knee x 3 reps
*empty barbell up to 95/65lbs
A.
Every 90 seconds, for 18 minutes (12 sets of):
Set 1: 3 Clean and Jerks @ 50%
Set 2: 2 Clean and Jerks @ 55%
Set 3: 1 Clean and Jerk @ 60%
Set 4: 3 Clean and Jerks @ 55%
Set 5: 2 Clean and Jerks @ 60%
Set 6: 1 Clean and Jerk @ 65%
Set 7: 3 Clean and Jerks @ 60%
Set 8: 2 Clean and Jerks @ 65%
Set 9: 1 Clean and Jerk @ 70%
Set 10: 3 Clean and Jerks @ 65%
Set 11: 2 Clean and Jerks @ 70%
Set 12: 1 Clean and Jerk @ 75%
B.
Every 90 seconds, for 9 minutes (3 sets of):
Station 1: 4 Front Squats @ 65%
Station 2: 2 Front Squats @ 75%
C.
Three sets of:
10 Romanian Deadlifts
Rest 30-45 seconds
8-10Bulgarian Split Squats (each leg)
Rest as needed
C.
Complete as many rounds and reps as possible in 6 minutes of:
25 Double Unders
3 Devil’s Presses (50/35lbs)
*Every round add 1 more Devil’s Press.
Conditioning Training Note
Classic couplet coming up today. Try to stay relaxed on the double unders and just take advantage of that little break from the devil’s press. For that movement we want you pushing the pace. The 6 minutes is going to be up before you know it so don’t think, just move during this one!
Optional Additional Work Sessions
Strength Accessory
Four sets of:
50 Foot Walking Lunge (farmer hold)
Rest as needed
Followed by…
Accumulate 100 Banded Hamstring Curls in as few sets as possible.
Skill Work
Performed as PRACTICE, not a workout:
Every minute, on the minute, for 15-20 minutes (3-4 sets of):
Station 1: 60 Seconds of Backwards Handstand Walk Practice
Station 2: 1-5 Rope Climbs
Station 3: 60 Seconds of Handstand Hold Practice (wall, freestanding or parallette)
Stations 4 and 5: Work on Establishing a Max L-Sit Hold
45+:
Performed as PRACTICE, not a workout:
Every minute, on the minute, for 15-20 minutes (3-4 sets of):
Station 1: 60 Seconds of Handstand Walk Practice
Station 2: 1-5 Rope Climbs
Station 3: 60 Seconds of Handstand Hold Practice (wall, freestanding or parallette)
Stations 4 and 5: Work on Establishing a Max L-Sit Hold
Gymnastics Volume
Option A:
Every minute, on the minute, for 6 minutes:
5 Ring Muscle Ups
Rest until the 10:00 mark, then…
Every minute, on the minute, for 6 minutes:
5-7 Bar Muscle Ups
Option B:
Every minute, on the minute, for 6 minutes:
6-10 Chest to Bar Pull-Ups
Rest until the 10:00 mark, then…
Every minute, on the minute, for 6 minutes:
6-10 Toes to Bar
55+:
Option A:
Every minute, on the minute, for 6 minutes:
3 Ring Dips
Rest until the 10:00 mark, then…
Every minute, on the minute, for 6 minutes:
5 Chest to Bar Pull-Ups
Option B:
Every minute, on the minute, for 6 minutes:
6-10 Chin-over-the-Bar Pull-Ups
Rest until the 10:00 mark, then…
Every minute, on the minute, for 6 minutes:
6-10 Toes to Bar
Mixed Modal
Against a 2 minute clock, perform as many reps as possible of:
15/12 Calorie Echo/Assault Bike
200/150 Meter Run
Max Double Unders in the Remaining Time
Rest 2 minutes between sets and continue until you have completed FIVE sets OR 400 Double Unders, whichever comes first.
35-54:
Against a 2 minute clock, perform as many reps as possible of:
12/10 Calorie Echo/Assault Bike
200/150 Meter Run
Max Double Unders in the Remaining Time
Rest 2 minutes between sets and continue until you have completed FIVE sets OR 400 Double Unders, whichever comes first.
55+:
Against a 2 minute clock, perform as many reps as possible of:
12/10 Calorie Echo/Assault Bike
150/100 Meter Run
Max Double Unders in the Remaining Time
Rest 2 minutes between sets and continue until you have completed FIVE sets OR 400 Double Unders, whichever comes first.
Pure Conditioning
40-60 Minute Zone 2 Bike, Jog, or Mixed Machines.
*Try to wear a heart rate monitor and do not exceed your target heart rate range, even if it feels like you’re going too slow.