Workout of the Day
PRIMARY SESSION
A.
For time:
Run 800 Meters
Rest until fully recovered, and then…
For time:
Run .3 Miles (480 meters)
30 Wall Ball Shots (20/12 lbs)
These need to be as close to max efforts as training allows without risk of injury. Need to get data to know where to stage runners.
B.
Every minute, on the minute, for 9 minutes:
Minute 1 – 12-15 GHD Sit-Ups
Minute 2 – 8-10 or 4-6 Muscle-Ups
Minute 3 – 10 Hang Power Cleans (205/135 – goal is unbroken)
C.
For times:
Row 30 Calories
90-Second Deadlift Hold (315/205 lbs)
30 Strict Handstand Push-Ups
Essentially what you did over the weekend…but this is important information to have going into the weekend.
OPTIONAL ADDITIONAL SESSION
A.
Every minute, on the minute, for 5 minutes:
2 Rope Climbs as quickly as possible
Immediately followed by…
Every 90 seconds, for 3 minutes (2 sets):
20 Thrusters (115/75 lbs)
B.
Row 3000 to 5000 Meters @ 75-80% effort
(this is circulatory work, should be getting blood flowing, not trying to set a world record pace)