Primary Training Session
Get Moving || Warm-Up
Three sets of:
10/7 Calorie Bike or Row
50 Foot Single Arm Overhead Carry (each arm)
100 Foot Double Kettlebell Front Rack Carry
15 Russian Kettlebell Swings
15 Goblet Squats
Followed by…
Two sets in a clean grip of:
High Hang High Pull x 3 reps
Mid Hang Muscle Clean x 3 reps
Low Hang Power Clean x 3 reps
Front Squat x 3 reps
Squat Clean x 3 reps
Rest as needed
*empty bar up to 95/65lbs
A.
Every 2 minutes, for 12 minutes (6 sets of):
3 Position Power Clean
(hip, hang, full)
Set 1: 60%
Set 2: 65%
Set 3: 70%
Sets 4-6: 72.5+%
%’s off your 1RM power clean.
B.
Every minute, on the minute, for 6 minutes:
Set 1: 3 Front Squats @ 55%
Set 2: 2 Front Squats @ 65%
Set 3: 1 Front Squat @ 75%
Set 4: 3 Front Squats @ 65%
Set 5: 2 Front Squats @ 75%
Set 6: 1 Front Squat @ 85%
Then, at the 6:00 mark…
Every 3 minutes, for 9 minutes (3 sets of):
10 Back Squats @ 55-65%
C.
For time:
25/20 Calorie Echo/Assault Bike
15 Sandbag to Shoulder (150/100lbs)*
25/20 Calorie Echo/Assault Bike
TIME CAP = 8 MINUTES
*If you do not have a sandbag then perform 10 clean and jerks at 185/125lbs or a weight that you could perform at least 5 touch and go reps with.
D.
Accumulate 50 Ab Wheel Rollouts
Conditioning Training Note
Monday workouts are just going to be short and sweet burners. We want you to aim for around 70 seconds or less on the first 25/20 calories. For the sandbag to shoulder this should be a weight that you can perform some touch and go reps with. Get it to the shoulder then take your off-hand off and extend to the side (just like the sandbag clean event at the crossfit games). If you’re subbing the barbell then you should be able to hit at least 5 unbroken reps before setting it down. Once we’re back to the bike it’s one fast sprint through to the finish and you’re all done.
Optional Additional Session
Plyometrics
Every 2 minutes, for 10 minutes (five sets):
Box Jump x 5 reps (step down)
*Goal is to land tall.
Followed by…
Every 3 minutes, for 6 minutes (two sets):
Single-Leg Broad Jump x 5 reps each leg
Gymnastics Skills
Every minute, on the minute, for 9 minutes (3 sets of):
Station 1: 10-14 Wall Facing Single Leg Thigh Taps (5-7/side)
Station 2: 30 Plank Position Shoulder Taps (15/side)
Station 3: 5-6 Back to Wall Donkey Kicks
Rest until the 12:00 mark, then…
Option A:
Spend 8 minutes working on Handstand Walking
Option B:
Every minute, on the minute, for 8 minutes:
25-50 Foot Handstand Walk
Option C:
Every minute, on the minute, for 8 minutes:
25 Foot Handstand Walk
180 Degree Pirouette
25 Foot Handstand Walk
Strength Accessory 1
Three sets of:
10 Bulgarian Split Squats (each leg)
Rest 30-45 seconds
30-40 Banded Hamstring Curls
Rest as needed”
Pump Sesh
Four sets for times of:
Row 500 Meters @ 80-85% of 2k PR Pace
Row 500 Meters @ 95-100% of 2k PR Pace
Row 500 Meters @ 85-90% of 2k PR Pace
Rest 3-4 minutes between sets
Your goal should be to maintain consistent pacing across all sets.