Activation & Warm-Up
3 Minutes Easy Row or Bike
60 seconds Ring Warm-Up
30 seconds Deep Squat Progression
60 seconds Inchworm Walk + Press Up
Two sets of:
60 seconds Assault / Echo Bike
30 Seconds Single-Unders
10 Over/Under Barbell
A.
Back Squat
Every 2 minutes, for 14 minutes (7 sets of):
Set 1 – 5 reps @ 65%
Set 2 – 4 reps @ 75%
Set 3 – 3 reps @ 80-85%
Set 4 – 2 reps @ 85-90%
Set 5 – 8 reps @ 75%
Set 6 – 8 reps @ 75%
Set 7 – 8 reps @ 75%
B.
35-49:
Complete as many rounds and calories as possible in 8 minutes of:
20/15 Calorie Row
150 Foot. Sandbag Carry (150/100lbs)*
*If you don’t have access to a sandbag then please substitute with a heavy odd object or farmers carry
When the running clock reaches 10:00…
Every minute, on the minute, for 5 minutes:
8 Thrusters (95/65lbs) + 4 Bar Muscle-Ups
When the running clock reaches 15:00…
Complete as many rounds and calories as possible in 8 minutes of:
20/15 Calorie Row
15 Burpees over erg
When the running clock reaches 25:00…
Every minute, on the minute, for 5 minutes:
8 Thrusters (95/65lb.) + 4 Burpees over bar
50-54:
Complete as many rounds and calories as possible in 8 minutes of:
20/15 Calorie Row
150 Foot. Sandbag Carry (125/80lbs)*
*If you don’t have access to a sandbag then please substitute with a heavy odd object or farmers carry
When the running clock reaches 10:00…
Every minute, on the minute, for 5 minutes:
6 Thrusters (85/55lbs) + 3 Bar Muscle-Ups
When the running clock reaches 15:00…
Complete as many rounds and calories as possible in 8 minutes of:
20/15 Calorie Row
15 Burpees over erg
When the running clock reaches 25:00…
Every minute, on the minute, for 5 minutes:
6 Thrusters (85/55lb.) + 3 Burpees over bar
55+:
Complete as many rounds and calories as possible in 8 minutes of:
20/15 Calorie Row
150 Foot. Sandbag Carry (100/60lbs)*
*If you don’t have access to a sandbag then please substitute with a heavy odd object or farmers carry
When the running clock reaches 10:00…
Every minute, on the minute, for 5 minutes:
6 Thrusters (65/45lbs) + 3 Chest-to-Bar Pull-Ups
When the running clock reaches 15:00…
Complete as many rounds and calories as possible in 8 minutes of:
20/15 Calorie Row
15 Burpees over erg
When the running clock reaches 25:00…
Every minute, on the minute, for 5 minutes:
6 Thrusters (65/45lb.) + 3 Burpees over bar
Scaling Options for Bar Muscle-Ups (choose one of the following):
Jumping Bar Muscle-Ups
Banded Bar Stomps
Chest-to-Bar Pull-Ups
Band Assisted Bar Muscle-Ups
Chest-to-Bar Modifications (choose one of the following):
Chin-over-the-Bar Pull-Ups
Jumping Chest-to-Bar
Band Assisted
C.
Accumulate 100 Banded Hamstring Curls in as few sets as possible.
Then…
Take any extra time you may have today to work on mobility and make sure you are taking care of recovery. Prioritize your thoracic spine and shoulders because we will be going overhead tomorrow.
General Training Notes: It sounds like you all have been enjoying these back squat progressions! It has been awesome to see how warm everyone gets from the first few sets and then you all look to be finishing strong with your back off sets at higher reps. Well done!! Looking forward to testing everyone’s squat in a few weeks.
Now onto some high intensity training! This conditioning piece comes two fold. You will start with an 8 minute piece that pairs a sprint with an ‘iso hold’ aka sandbag or odd object carry. This is a special kind of push because the sandbag will require a strong midline and controlled breathing. With a heavy object pushed against your diaphragm the breathing can be shallow so focus on controlled breaths. Your goal is to stay moving throughout and to avoid staring at the sandbag.
Then you’ll get 2 minutes of rest. Try to bring the heart rate down and recover as much as possible during those two minutes. You’ve only got 5 minutes of work left to do but know that your heart rate will be high during those 5 minutes. Keep the thrusters unbroken and make sure to breathe during them. You don’t want to go hypoxic. Ideally you choose the gymnastic progression that allows you to also go unbroken. Your mindset is to start right on the minute mark, don’t linger. The moment you are done with the complex refocus on what needs to be done for the next round. Leave your strategy in the comments!