Primary Training Session
Skill Based Lung Opener
Two sets for quality and activation of:
15/12 Calorie Machine of Choice
Followed by…
Two rounds of:
6 Strict Pull-Ups*
9 Toes to Bar*
12 Push-Ups*
15 Air Squats*
Rest 60 seconds between sets
*Perform these movements synchronized with a partner if you’d like to.
A.
Complete as many reps possible in 7 minutes of:
1 Squat Clean to Overhead (135/95lbs)
1 Burpee Box Jump Overs
3 Squat Clean to Overhead (135/95lbs)
3 Burpee Box Jump Overs
continue to increase by 2 reps each round for each movement.
when the clock reaches 10:00 perform the following…
For time:
21-15-9 reps each of:
Front Squat (135/95lbs)
Bar Facing Burpee
B.
Every 90 seconds for 9 minutes:
Odd Rounds: 4 Back Squats @ 70-75%
Even Rounds: 2 Back Squats @ 80-85%
C.
Tabata Kettlebell Deadlifts (2×32/24 kg)
(Tabata: 20 seconds of work/10 seconds of rest for 8 sets)
Athlete Notes:
Today we’ve got a classic open style workout headed your way. The 7 minute time domain is pretty regularly seen, as is ascending rep schemes in a couplet. This workout is going to get real at around the 9 or 11 rep range. We would advise for most of you to do quick singles. Hanging on for touch and go will likely blow your back up and really be a detriment to the burpees. But, the singles need to be go, drop, hands on, go again… not the step away and breathe, the weight is too light for that. The burpees need to be a consistent pace that you can maintain. Some of you may elect to do the jump back, jump up, jump over strategy, but we find that will elevate the heart rate quite a bit. For most of you, the best option is the jump back, step up out of the burpee, jump onto the box, twist, step down. Whatever remains consistent for you is what will work best!
When you get to the second portion, there’s no strategizing here, it’s just all go! We want to see you fly through this like Ricky Bobby in Talladega Nights. Hang on to the barbell, squat quickly, and burpee even faster. Show us what you have left in the tank after that 3 minute rest :).
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
Four sets of:
Hang Dumbbell Power Cleans x 10-15 reps
followed by….
Hand Over Hand Rope Sled Pull 50-70 Feet
Rest as needed
Engine Accessory Option
For time:
5000 Meter Row
*Every 4:00 including 3, 2, 1 GO… perform 10 Burpees Over the Erg and a 200 Meter Run
Time cap = 26 minutes.
Gymnastics Skills Accessory Option
Every 90 seconds, for 6 minutes, (4 sets) of:
9 Pull Ups + 6 Toes to Bar + 3 Bar Muscle Ups
followed by…
Every 90 seconds, for 6 minutes, (4 sets) of:
7 Chest to Bar Pull Ups + 3 Bar Muscle Ups
Engine Accessory Option
Five sets of:
30 second Assault Bike at 30 min test + 5-6 RPM
30 seconds Rest
Rest 2 minutes after the 5th set, then repeat TWO more times (15 total sets).