Primary Training Session
Skill Based Warm-Up
Every 5 minutes, for 15 minutes (3 sets of):
Run 200 meters
30 Drag Rope Double Unders (60 regular)
10 Toes-to-Bar
5 Chest-to-Bar Pull-Ups
5 Strict Pull-Ups
*Try to perform the Toes-to-Bar and Chest-to-Bar as a complex, if possible.
A.
Complete as many reps possible in 4 minutes of:
200 Meter Run
10 Burpee Pull-Ups
20 Shoulder to Overhead (95/65lbs)
30 GHD Sit Ups
40 Thrusters (95/65lbs)
50 Heavy Rope Double-Unders
Rest until the clock reaches 6:00, then perform….
Complete as many reps possible in 6 minutes of:
200 Meter Run
10 Burpee Pull-Ups
20 Shoulder to Overhead (95/65lbs)
30 GHD Sit Ups
40 Thrusters (95/65lbs)
50 Heavy Rope Double-Unders
Rest until the clock reaches 15:00, then perform….
Complete for time:
200 Meter Run
10 Burpee Pull-Ups
20 Shoulder to Overhead (95/65lbs)
30 GHD Sit Ups
40 Thrusters (95/65lbs)
50 Heavy Rope Double-Unders
B.
Ever 2 minutes for 10 minutes:
50ft Back Rack Walking Lunge
*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.
*Time is flexible here, this might need to be 2:30. Don’t be stuck to 2:00
C.
Five sets of:
60 second Bear Hug
60 seconds Rest
Finish with. . .
Three sets of:
45 seconds max GHD Sit-Ups
30 seconds Rest
Athlete Notes:
For today’s workout we’re hitting a style that we’ve hit in the past. Short interval, short rest, longer interval, short rest, finish for time. Your goal should be to make it as far as you can through each of the AMRAP’s, and then maintain that pace for the “for time” portion. Since it’s a short interval we are challenging you to sprint through each movement and try to stay unbroken. If you want to make it far, that has to be the strategy. As soon as you break, the clock ticks away faster than you think! Hang on, move real fast, and see how well you can recover during that 2 and 3 minute rest!
A. With 15 cal echo / burpees over bar / v-ups / 80 du
A1. 8 thrusters
A2. 33 thrusters
A3. 9:09
B. 16 reverse lunges
135 155 165 175×2
Nice work Tim!
Warmup done
A: 4 min got to thrusters 10
6 min finished thrusters
Final round took 8-9 min DU nightmare
B: 35s could not increase without breaking
C: done 15 GHD
Short on time so modified to
AMRAP 15
200 meter assault run
10 burpee pull ups
20 s2oh (95)
30 GHDSU
4 sand bang cleans (150)
50 Zeus double unders (these beat me up today)
2+200+10+20 .. lower back felt ok but mid almost felt like it was gonna spasm 🤦♂️
Fun!
HOLY CARDIO, BATMAN🦹♀️
Warmup- Done, good flow, had high hopes then was kicked in teeth🤣
A. 4 minutes- completed 24 sit ups
6 minutes- completed 12 thrusters
For time- 11:34
B. done with, 55lbs
Love that feeling from the warm ups alone haha!
Skill: 2:38/2:46/2:39
A1: 18 GHD
A2: 21 Thruster
A3: 8:53
B. 95/115/135/155/165 lbs
C. Done
17/17/16 GHD
Solid work!
Got this one in before we left for the weekend.
Warmup done – all around 1:45-1:50
A. Done Rx
4’ – 15 thrusters
6’ – 1 rnd
5:49
B. 60/80/90/102/102Kg
C. Done
You were moving today! Great work!
I really liked this. The big push was on the thrusters.
Primer ✅ 2:15/2:00/1:52 w/ 250 row and drag DU
A1. Up to 14 thrusters
A2. Up to 25 drag rope DU
A3 6:21
Subbed 15 calories assault bike for all sets. Too much snow for a run
B. Limited space so did alternating sets of 16 forward and reverse lunges
95-135-165-185-205
C. ✅
Should have subbed in skiing ⛷
I would have crushed it with 200m downhill ski
B. 50′ Back Rack Walking Lunges: 95, 105, 110, 115, 120#. These were harder than I expected. I did them every 2:30.
C1. 5 sets of the bear hug done with 75#
C2. 3 sets of GHD sit-ups: 11, 12, 13
A1. Done with 250m row, 10 Burpee Pull-ups, 20 S2OHs @ 65#
A2. Done with 250m row, 10 Burpee Pull-ups, 20 S2OHs @ 65#, 25 GHD sit-ups.
A3. DND. Had to finish early so I can pack to fly out today.
Booty gains 🔥 🍑
Good job getting this in before your flight!
Safe travels!