Mobility, Activation & Warm-Up
Hamstring Pulse with Softball x 3-5 minutes
Bird Dogs x 10 reps
followed by …
Two sets of:
Medball Squeeze Marches x 6-10 reps
Deadbug Bottoms Up KB Press x 6-10 reps
and finish with …
Jumping Warm-Up x 4-8 reps each
A.
Deadlift
Set 1: 20 Reps @ 60%
Rest 3 minutes
Set 2: 10 Reps @ 70%
Rest 2 minutes
Set 3: 5 Reps @ 75%
B.
35-54:
Three rounds for time:
50-Foot Sandbag Lunge (70/50 lbs)
15 Burpees Over Sandbag
Rest 3 minutes, followed by…
Three rounds for time:
200 Meter Run
30 Russian Kettlebell Swings (24/16kg)
Rest 3 minutes, followed by…
Three rounds for time:
200 Meter Run
30 Box Jumps (24/20″)
55+:
Three rounds for time:
50-Foot Sandbag Lunge (50/25 lbs)
15 Burpees Over Sandbag
Rest 3 minutes, followed by…
Three rounds for time:
200 Meter Run
30 Russian Kettlebell Swings (16/12kg)
Rest 3 minutes, followed by…
Three rounds for time:
200 Meter Run
20 Box Jump/Step Ups (24/20″)
C.
Four sets of:
Farmers Carry x 100-Feet
Hollow Hold x 30 seconds
V-Tuck Hold x 30 seconds
Rest 60 seconds
Athlete Notes:
You’ve got a fun odd object training day ahead of you! If you don’t have access to a sandbag then grab a wall ball, dumbbell, kettlebell … whatever you’d like! We are working on lung stamina today so focus on continued movement during your burpees! Check your time after round 1 of the lunge/burpee workout and see if you can maintain that pace for the remaining 2 rounds. You’ll get some rest then you start with a short run plus some russain kettlebell swings. The run should be quick so focus on a speedy cadence and then using your hips on the russian KB swings. Keep those KB swings unbroken! Your hamstrings should be letting you know they are working hard! You’ll get another rest and then will finish with another short run + box jumps. Please do not rebound on your box jumps! I just want to see you jump, quick step down and right back into your next rep. These are low skill movements so shut off the brain, trust in your lung capacity and move through each portion with intention.
Optional Additional Work Sessions
*Please choose to only perform as much of the additional work as you can recover from successfully before your next training session.
Rowing Endurance Option
Every 4 minutes, for 24 minutes, complete (6 sets):
10 Calorie Row
50′ Burpee Broad Jumps
10 Calorie Row