Primary Training Session
A.
Two sets for quality of:
20/15 Calorie Machine of Choice
Followed by…
Two rounds of:
5 Strict Pull-Ups
10 Push-Ups
15 Air Squats
12 Dumbbell Deadlifts
9 Dumbbell Hang Cleans
6 Dumbbell Shoulder to Overhead
Rest 2 minutes between sets
B.
Every minute, on the minute, for 12 minutes:
Hang Clean + Clean @ 80-85% of 1-RM Clean
C.
Every 5 minutes for 30 minutes:
30/24 Calorie Row
30/24 Calorie Assault Bike
At the 30 min mark. . .
For time:
60/45 Calorie Row
60/45 Calorie Assault Bike
D.
Three sets:
30 seconds V-Ups
30 seconds Hollow Hold
30 seconds Flutter Kicks
60 seconds Rest
Athlete Notes:
This week has been, admittedly, rough so far! So today we’re going to ease off on kicking your guys’ butts too much with some simple monostructural work. That said, we still want to see strong effort on each of the machines. Your goal should be to have at least 90 seconds to 2 minutes of rest each interval. This is a great opportunity to work on your pacing. Set a goal and try to stick to it!
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.
Power Strength Accessory Option
Three sets of:
Max Reps Banded Ring or Towel Pull Ups x 60 seconds
Rest 60 seconds
Engine Accessory Option
Every 10 minutes, for 30 minutes (3 sets of):
500 Meter Row
400 Meter Run
30/24 Calorie Assault Bike
Max Meter Row until the 8 minute mark of each round
Gymnastics Skills Accessory Option
Complete at your own pace for 10-15 minutes:
1 Strict Pull Up + 1 Bar Muscle Up + 1 Toes to Bar + 1 Strict Pull Up
Add 1-2 reps to each movement after you complete the complex. Grab some buddies and challenge each other
Engine Accessory Option
Fifteen sets of:
25 second Assault Bike at 30 minute test + 8-9 RPM
35 seconds rest
After the fifteenth set, rest 5 minutes, then repeat another fifteen sets.
6m43s for final part of C. Definitely feeling this week!