Mobility & Activation
10 Slow and Controlled Deep Squat Progressions
10 Slow and Controlled Kettlebell Ankle Pulse
(per side)
Followed by…
Two sets of:
30 Seconds Banded Monster Walks (forward)
30 Seconds Banded Monster Walks
(backward)
30 Seconds Lateral Banded Walk (right)
30 Seconds Lateral Banded Walk (left)
30 Seconds Kipping Half Toes-to-Bar
A.
For time:
75 Toes to Bar (55+: 60 reps)
Every break perform 20 Mountain Climbers
12 minute time cap
B.
Three sets of:
50ft Back Rack Walking Lunge
Rest 45 seconds
*Ascending Weight on each set. Looking to be challenging and unbroken. That being said if your knees are crashing into the floor and you have no control, you have gone too heavy. No belts allowed so adjust weights according.
C.
35-54:
For time:
30 GHD Sit-Ups
25 Burpee Box Jump Overs (24/20″)
20 Power Cleans (135/95 lbs)
55+:
For time:
30 Anchored Sit-Ups
25 Burpee Box Jump/Step Overs (24/20″)
20 Power Cleans (95/65 lbs)
D.
Three sets of:
Side Plank x 30 seconds per side
30 seconds Rest
Straight Body Ceiling Reaching Crunch x 30 seconds
30 seconds Rest
Athlete Notes:
You all have had a hard week of training! Take today as a fun day – maybe even do the conditioning workout ‘for fun’ versus ‘for time’ today. It is never a bad thing to take the intensity down a few notches and enjoy your day at the gym. We will be hitting the Open pretty soon so we want you feeling strong, conditioned and EXCITED to train versus burned out. So use today as a day to grab some friends, don’t worry about strategy and just have fun with the workout!
Optional Additional Work Sessions
*Please choose to only perform as much of the additional work as you can recover from successfully before your next training session.
Running Endurance Option
Eight sets for times of:
Run 300 Meters @ hard pace
Walk 100 Meters
Run 200 Meters @ hard pace
Rest 2-3 minutes