Primary Training Session
Get Moving || Warm-Up
Every 4 minutes, for 12 minutes (3 sets of):
3-5 Wall Walks
8-10 Ring Rows
10-12 Goblet Hold Alternating Lateral Lunges
Echo/Assault Bike the Remainder
A.
Every 2:30, for 20 minutes (8 sets of):
Power Snatch + Overhead Squat + Hang Snatch (above the knee)
Start at 60% and build based on quality.
B.
Three sets of:
10 Close Grip Bench Press @ 60-65%
Rest 1-2 minutes between sets
C.
Individual Option:
Complete as many rounds and reps as possible in 20 minutes of:
400 Meter Run
Into…
Three rounds of:
4 Wall Facing Strict Handstand Push-Ups
8 Toes to Bar
12 Single Arm Kettlebell Hang Snatches (53/35lbs) (6/arm however you choose)
Partner Option:
Complete as many rounds and reps as possible in 20 minutes of:
Partner 1: 400 Meter Run
Partner 2: AMRAP of…
4 Wall Facing Strict Handstand Push-Ups
8 Toes to Bar
12 Single Arm Kettlebell Hang Snatches (53/35lbs) (6/arm however you choose)
*Switch when the partner returns from the run, pick up wherever the AMRAP partner left off.
*Sub the Wall Facing for any push-up or handstand push-up variation if needed.
D.
Three sets of:
Max Stationary Dips
Rest 30 seconds
Max Barbell Curls
Rest 45-60 seconds
Conditioning Training Note
To finish the week off we’ve got a partner and/or individual option. If you’re hitting the indi version then you’ll look to run at slightly faster than your 5k pace. When you’re in for the 4/8/12 we’ll be looking for smooth movements and intentional transitions. If you have to break, take a break, but the movements should be low enough reps and non-conflicting enough to where you should be able to keep any breaks to a minimum. A good goal is to get into that 4th round.
Optional Additional Work Sessions
Strength Accessory
Three rounds of:
60 Second Chinese Plank Hold
15 Bodyweight Triceps Extensions
MaxBanded Biceps Curls
Grip
Four sets of:
100 Foot HEAVY Farmer Carry
Rest as needed
Pure Conditioning
Six sets of:
4 Minute Machine of Choice @ 20 Minute Pace
Rest 2 minutes between sets
Running
Six sets of:
Run 800 Meters @ 85% of 1-Mile PR Pace
Rest 2 minutes