Primary Training Session
Get Moving || Warm-Up
Spend 1-2 minutes in each of the following mobility pieces (on both sides where applicable):
–Wrist Stretch
–Banded Tricep Stretch
–Partner T-Spine Stretch
Followed by…
Two sets of:
15/12 Calorie Bike or Row
25 Foot Banded Monster Walk (forward and backward)
5 Depth Drops
5 Broad Jumps
Followed by…
Two to Three sets of:
Clean Grip Romanian Deadlifts x 3 reps
High Hang Clean High Pulls x 3 reps
Hang Power Clean x 3 reps
Low Hang Squat Clean x 3 reps
Sotts Press x 3 reps
Front Squat x 3 reps
*Empty bar up to 95/65lbs
A.
Every 2 minutes, for 6 minutes (3 sets):
3 High Hang Cleans + 1 Jerk @ 60-65%
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
High Hang Clean + Hang Clean + Jerk @ 70-75%
*May be performed as a single complex or drop and reset.
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Hang Clean + Clean + Jerk @ 80-85%
*May be performed as a single complex or drop and reset.
Followed by…
Every 2 minutes, for 10 minutes (5 sets):
Clean Pull + Clean & Jerk @ 85-90%
*Reset after the clean pull.
B.
Every 2:30, for 12:30, complete (5 sets):
Bench Press x 5 reps @ 60-65%
C.
Option A:
For time:
50 Strict Handstand Push-Ups
Time Cap = 8 Minutes
Option B:
For time:
50 Kipping Handstand Push-Ups
Time Cap = 8 Minutes
Option C:
Every minute, on the minute, for 8 minutes:
6-8 Strict Handstand Push-Ups to a Pad OR 6-8 Box Handstand Push-Ups
D.
Complete as many rounds and reps as possible in 10 minutes of:
10 Dumbbell Bench Press (50-70/35-50lbs)
200 Foot Shuttle Run
10 Dumbbell Deadlifts (50-70/35-50lbs)
200 Foot Shuttle Run
Conditioning Training Note
Pick a weight that you can perform the dumbbell bench press with unbroken for the first few rounds. Your goal should be 2 minute rounds, or less. See if you can get through over 50 bench and 50 deadlifts in this workout. You’re going to have to run hard.
Optional Additional Work Sessions
Power Output
Option A:
Ten sets of:
50 Foot Sled SPRINT
Rest as needed for full recovery.
Option B:
Ten sets of:
50-100 Meter Hill Sprint
Rest as needed for full recovery.
Strength Accessory
Three sets of:
8-10 Dumbbell Z Press
Rest 45 seconds
10-12 Chinese Rows
Rest 90 seconds
Followed by…
Five sets of:
10 Stationary Dips
10 Strict Pull-Ups
Rest 60 seconds between sets
*Use a band to stay unbroken on the pull-ups and rest as little as possible after the dips
Machine Based Mixed Modal
For time:
50/40-40/32-30/24-20/16-10/8
Calorie Echo/Assault Bike
10/8-20/16-30/24-40/32-50/40
Calorie Row
*Run 200 meters after each set of bike AND row.
Example…
50 Calorie Bike
200 Meter Run
10 Calorie Row
200 Meter Run
40 Calorie Bike
etc…
Zone 2 Running
28 Minute Zone 2 Bike or Jog
*Every 4 minutes, starting at the 4:00 mark, perform 4-5 Rope Climbs.