Primary Training Session
A.
Three rounds at 70-80% effort of:
10/7 Calorie Machine of Choice
100 Foot Sandbag Bearhug Carry
10 Divebomber Push-Ups
20 Alternating Deep Lunge Mountain Climbers (10 each side)
10 Weighted Dead Bugs
B.
Every 2 minutes, for 20 minutes (10 sets) of:
Clean x 1 rep
*Sets 1-2 – 70-75%
*Sets 3-4 – 75-80%
*Sets 5-6 – 80-85%
*Sets 7-8 – 85-90%
*Sets 9-10 – 90-95%
C.
For time:
50 Bar Facing Burpees
75 Hang Clean & Jerk (75/55lbs)
100 foot Handstand Walk
D.
Twelve rounds of:
15 Second Weighted Russian Twists (25/15 lbs)
15 Seconds Rest
Athlete Notes:
Today’s workout is going to be a solid test of both grip and shoulder endurance! We are doing a lot of pressing here between the burpees, jerks, and handstand walking, so make sure your triceps and shoulders are primed beforehand. The last thing you want is to be too pumped up from the burpees and bar to be able to flip upside down. For the burpees, this is going to be a pace that you’d maintain for a workout like “Desire” which is a 5 minute AMRAP. We are looking for them to be done in anywhere from 2.5-3 minutes. If you fly through these too much and jack your heart rate up too high you’ll never be able to get it down on the barbell. Moving to the hang clean and jerks, hold yourself accountable for quality reps, but don’t be afraid to push your pace. Fast sets and quick breaks will be the name of the game on this workout, so minimize the time the barbell is sitting on the floor. It’s always best to finish with a smaller set so you’re not completely blown up going into the handstand walks. When you get to those, we are challenging everyone to do the 100 feet in 25 foot unbroken increments. It makes you have to strategize this portion a little more because falling before the 25 foot mark makes life a little more miserable :). That said, if you know that 25 feet is going to be too much for you, pick an increment that works and hold yourself accountable 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.”
Strength Accessory Option
A.
Three sets of:
Bulgarian Split Squats with a pause x 10-12 reps each leg
Rest as needed
*Pause 2″ above parallel for 2 seconds on the way up every rep
B.
Three sets of:
Single Leg Glute Bridges x 15 reps each leg
Rest as needed
Perform with torso elevated off of the ground by having your back on a bench or box. Make sure you are hitting full range of motion.
Engine Accessory Option
Against a 90 second clock, perform the following…
10/7 Calorie Assault Bike
10 Lateral Burpees Over the Erg
Max Calorie Row in the Remaining Time
Rest 60 seconds between sets and repeat for a total of EIGHT sets.
Aerobic/Gymnastics Skills Option
Complete as much distance possible in 30 minutes of:
Row, Bike or Run
*Every 5 minutes, including 0:00 perform the following:
20 Air Squats
8-10 Strict Handstand Push Ups
Power Strength Accessory Option
A.
Three sets of:
3 Depth Drop to Broad Jump
Rest 20 seconds between reps and 2-3 minutes between sets
*Perform a depth drop, however instead of landing in a static position, as soon as your feet hit the ground you will perform a maximum distance broad jump. The goal is to limit the amount of time on the floor between the drop and the jump while still performing maximum intensity.
Followed by…
Three Sets of:
10 Side Shuffles (5 Each Direction)
Rest 1-2 minutes between sets
*Set cones approximately 20 feet apart.
B.
Every minute, on the minute, for 10 minutes:
5 Sandbag Cleans as FAST as possible (150/100)
*Goal is less than 20-25 seconds for all 10 sets.