Primary Training Session
A.
Two rounds of:
100-Foot Bearhug Sandbag Carry
20 Sandbag Squats (Light)
400 Meter Run
100-Foot Bearhug Sandbag Carry
20 Sandbag Squats (Light)
400 Meter Run
If you do not have access to a sandbag perform Kettlebell Front Racked Carry (24/16 kg). Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.
B.
Handstand Play Time
Spend 10 Minutes working on handstands. If you feel confident with handstands then explore new ways to challenge yourself. Stairs/ramp, weave through cones, walk sideways, or walk backwards.
C.
Three sets of:
Strict Weighted Pull-Ups (15/10 lbs) x Max Reps
Rest 10 seconds
Ring Rows x 15 reps
Rest 60 seconds
Strict Handstand Push Ups x Max Reps @ 3011
Rest 10 seconds
Push Ups x Max Reps
Rest as needed
D.
Every minute, on the minute, for 21 minutes:
Minute 1 – 8-10 Wall Ball Shots (30/20 lbs) + 3-5 Bar Muscle-Ups
Minute 2 – 8-10 Wall Ball Shots (30/20 lbs) + 8-10 Toes-to-Bar
Minute 3 – 6-8 Devils Press (50/35 lb DBs)
E.
Four sets of:
Triceps Push-Downs x 30 reps
Rest 30 seconds
Barbell Biceps Curls x 15 reps
Rest 90 seconds
F.
Every minute, on the minute, for 12 minutes:
Minute 1 – 50-Meter Pinch-Grip Plate Carry
Minute 2 – 45 second Dead Hang from Pull-Up Bar
Minute 3 – Behind the Back Wrist Curls x 45 seconds (45/33 lb BB)
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.
Strength Accessory Option
Three sets of:
Single-Arm Ring Row x 8-12 reps @ 2111 each side
Rest as needed
AB-Wheel Roll Outs x 10-12 reps
Rest as needed
Running Endurance Option
For distance:
30-40 Minutes of Running @ 80-85% of your 5k pace
Focus on running mechanics with the goal of being as relaxed and efficient as possible. You should not feel like you’re struggling at any point to maintain pace, but rather should focus on sustaining your pace as effortlessly as possible.
Rowing Endurance Option
Three sets for distances of:
12 Minutes of Rowing @ 80-85% of 2k PR pace
Rest 3 minutes
Warm up
Every 2:30 x 4:
5 Burpee Box Jump 30″
12 cal AB
Done
B. HS Play: built the ramp, freestanding HSPU and fun stuff
C. Done
weighted pull ups @ 15 lbs 8-10-10
SHSPU 8-10-10
Push Ups 15-20-10 LOL
D. Done, but should’ve done more reps.
8 WB + 3 BMU
8 WB + 8 T2B
6 DP
E. done
F. done
?♂️
Did Friday’s AB/Box Jump Warm Up. Did handstand walks with freestanding HSPU throughout. These went really well! 8 Strict Pull Ups with 14lb vest (also did class workout beforehand with probably 60 Strict Pull Ups…), Ring Rows as horizontal as possible. 12-13 SHSPU at tempo, 15 push ups Conditioning Done! Was a little nervous after the first round but very consistent even though it was little tough. :30-:35/round. 8s on Wall Balls, 3s-4s on Bar MUs, 8 T2B, 6 Devil Press. Heavy Wall Balls can be challenging but was strong each round! Accessory E & F done. Good little crew… Read more »
Great to see you have the crew hitting this! Another solid day in the books…but I think you could have help a couple more wall balls 🙂
Next time! 9s! ?
A and B done
C) pull-ups were 10/8/8, shspu were 10/8/7, push-ups were 16/15/17
D) this was a rude awakening haha, 10 wb each time and did 10 ttb and 5 bmu for the first round, then 8/3 for the rest, and 6 devils press each round (snuck in a 7th on the last round). Gymnastics are very rusty after all this time
E) done, red band and 50# on the curl bar
Haha! Not the best workout to come back to when you haven’t conditioned much recently ??
Pts. A. Done. B. Worked on hs hold. C. Pull ups 10-8-7 unweighted. Ring rows 15 was challenging after pull ups S hspu with tempo 6-7-5 Push ups 8-6-5 difficult to keep proper tension while breathing. D. 8 wb – 3 barmu 8wb – 10 ttb 6-devils press @ 35lbs Wallballs were tough on the shoulders for me. Kept all but one set unbroken (failed the first rep and reset) Used the walk to the bar as rest and jumped straight up. All gymnastics movements unbroken. Had to go back down to 8 ttb after about 15 min. E. Done.… Read more »
Looks like you’re back into the swing of things! How long was each movements taking on the minute? 40-45 seconds?
WB+ ttb took a little longer than 45 seconds. About 50-55 seconds. Rest was under or at 45 seconds.