Primary Training Session
Warm-Up Primer
Three rounds at 70-80% effort of:
10/7 Calorie Machine of Choice
100 Foot Farmer Carry
100 Foot Double Kettlebell Front Racked Carry
30 Banded Good Mornings
20 Alternating Lateral Lunges
10 Medball Bearhug Kang Squats
A.
Every 2 minutes, for 20 minutes (10 sets) of:
Hang Clean + Clean
*Sets 1-3 – 65-70%
*Sets 4-6 – 70-75%
*Sets 7-8 – 75-80%
*Sets 9-10 – 80-85%
B.
Four rounds for time of:
25 GHD Sit-Ups
25 Wall Ball Shots (30/20lbs)
50-foot Handstand Walk or Handstand Walk Obstacle (down and back)
C.
Every minute on the minute for 6 minutes:
15 GHD Hip Extensions
Athlete Notes:
Today we’re going to blast your core and shoulders, and then see how talented you are on your hands! If there’s one thing we’ve learned about the obstacle, it’s that it becomes significantly more challenging when your midline is blasted! Today is a great day to work on this! For the GHD sit-ups, try to get them done in 1 set each round, or pick a number that allows you to move through them without taking breaks. The wall balls are heavy, and your shoulders will be smoked later in the workout, so if breaking the means you’re more consistent on the handstand walk, then that’s ok! The handstand is going to be a big challenge for many of you. Work through them as best you can and remember that today is a training day and we want you working on skills under fatigue, so it’s ok if you mess up a few times. But, if it becomes super sloppy, please modify this to maintain stimulus in the workout!
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 @2011 Tempo
Rest as needed
B.
Three sets of:
Single Leg Dumbbell Deadlifts (Right Leg) x 8-10 reps
Single Leg Reverse Lunges (Right Leg) x 10 reps
Rest as needed
Single Leg Dumbbell Deadlifts (Left Leg) x 8-10 reps
Single Leg Reverse Lunges (Left Leg) x 10 reps
Rest as needed
Engine Accessory Option
Against a 2 minute clock, perform the following…
30/25 Calorie Ski Erg or Row
Max Bar Facing Burpees in the remaining time
Rest 60 seconds between sets and repeat for a total of SIX sets.
Aerobic/Gymnastics Skills Option
Complete as many calories possible in 12 minutes of:
Assault Bike
*Every 3 minutes, including 0:00, perform:
2 Legless Rope Climbs
At the 12 minute mark. . .
Complete as many calories possible in 12 minutes of:
Row
*Every 3 minutes, including 12:00 and 24:00, perform:
3 Rope Climbs
At the 24 minute mark. . .
Complete as many calories possible in 12 minutes of:
Rowing”
Power Strength Accessory Option
A.
Three sets of:
8 Med Ball Speed Skaters
+ Max Vertical Throw
Rest 2 minutes
*Perform eight speed skaters. Land the eighth rep on BOTH feet, and immediately perform a vertical throw for maximum height.
Followed by…
Three sets of:
5 Half Kneeling Med Ball Overhead Slams Each Side
Rest 1-2 minutes
*Completely reset between reps
Followed by…
Two sets of:
10 Landmine Twists Each Side
Rest 1-2 minutes
B.
Three rounds for time of:
10 Sandbag Cleans (150/100)
10 Burpees to a 6 inch target
Rest 4 minutes, then…
For time:
30 Burpees to a 6 inch target
30 Sandbag Cleans (150/100)