Primary Training Session
Get Moving || Warm-Up
Two sets of:
90 Second Ascending Effort Run or Bike
5 Inchworms
5 Divebomber Push-Ups
5 Supinated Grip Strict Pull-Ups
Followed by…
Two sets of:
90 Second Ascending Effort Run or Bike
100 Foot Double Kettlebell Front Rack Carry
30 Second Bottom of Squat Hold (weighted)
A.
Every 2 Minutes, for 10 Minutes (5 sets ) of:
3 Cleans @ 70-80% of 1-RM Clean
Followed by…
Two sets, for speed, of:
15 Hang Power Cleans @ 165/115lbs or 50% of 1-RM Clean
Rest 2 minutes
B.
Every minute, on the minute, for 30 minutes (6 sets of):
Station 1: 18-20/14-16 Calorie Echo or Assault Bike
Station 2: 10 Hang Clean and Jerks (135/95lbs)
Station 3: 15 Bar Facing Burpees
Station 4: 15-20 Toes to Bar
Station 5: 50 Double Unders
C.
Accumulate 100 Single-Leg Banded Hamstring Curls EACH Leg in as few sets as possible
Athlete Notes:
Another EMOM coming up. Stay ahead of the clock here. You should be picking a rep scheme that allows you to finish stations in less than 45 seconds when you’re fresh. As you fatigue those times will become a little slower.
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.
Mixed Modal Option
Eight sets for times of:
25 Foot Handstand Walk (5 foot increments)
12/9 Calorie Row
25 Foot Handstand Walk
Rest 1:1 or alternate full sets with a partner for eight sets EACH.
*Non “working” partner must be hanging from a pull-up bar for the working partner to go.
Example.. if the non working partner drops while the working partner is handstand walking, the working partner must go back to the previous 5 foot section and wait until the non working partner is hanging again.
Running Option
Seven sets of:
600 Meter Run @ 5-10 seconds faster per 400 meters than your 5k PR pace
Rest 2 minutes
Strength Accessory
Three to Four sets of:
15-20 Barbell Hip Thrusts
Rest as needed
*Goal is 30-40% of Deadlift 1RM.
Additional Work
Three sets of:
100-Foot Suitcase Carry Right
10-15 Right Side Bends
100-Foot Suitcase Carry Left
10-15 Left Side Bends
Rest as needed