Primary Training Session
Get Moving || Warm-Up
Three sets of:
100-Foot Suitcase Carry (each arm)
10 Single-Arm Deadlifts (each arm)
100-Foot Single Arm Overhead Carry (each arm)
5 Kettlebell Windmills (each arm)
100-Foot Sandbag Bearhug Carry (150/100 lbs)
A.
Five sets of:
Power Clean + Hang Clean + Front Squat @ 50-60%
Rest as needed
followed by…
Five sets of:
Power Clean + Clean @ 60-70%
Rest as needed
Followed by…
Every minute, on the minute, for 6 minutes:
Sets 1-3: 2 Cleans
@ 75-80%
Sets 4-6: 1 Clean @ 90%
B.
Eight rounds for time of:
12 Wall Ball Shots (20/14lbs) (11/10′)
6 Burpee Box Jumps (24/20″)
2 Squat Cleans (245/165lbs)
C.
Every 90 seconds, for 18 minutes (4 sets) of:
Station 1: 60-75 second Sandbag Hold (150/100lbs)
Station 2: 60-75 second Kettlebell Farmer Carry (32/24kg)
Station 3: 60-75 second *Core Hold
*For the core hold you can do any movement you would like. Some suggestions are Hollow Holds, Supine GHD Plank, or V-Tuck Holds.
D.
Three sets of:
Weight GHD Hip Extension x 15 reps
Rest as needed
Monster Walk x 50 Feet Lateral Both Ways
Rest as needed
Athlete Notes:
Just keep moving. That’s what we’re looking for in this workout. We saw the 11 foot target come up in the age ground semi-finals this year so we want to make sure to give all of you a little dose of that as well :). All of these reps, weights, and movements are low enough, light enough, and simple enough, that you shouldn’t spend too much of your time thinking in this workout. Just find a consistent groove and keep moving!
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.
Rowing Option
Twenty sets for times of:
250 Meter Row*
Rest 30-45 seconds between sets
*Perform these as follows…
-First 125 meters at SPRINT pace
-Final 125 meters at 2-3k pace