June 14, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
100 foot Suitcase Carry (each arm)
100 foot Single Arm Overhead Carry (each arm)
30-45 second *Hold*

*Set 1 – Push-Up Plank
Set 2 – Regular Handstand
Set 3 – Nose to Wall Handstand

Followed by…

Three sets of:
10/7 calorie Machine of Choice
10 Ring Rows
10 Barbell Bradford Presses
10 Barbell Good Mornings

A.
Ten sets of:
2 Power Jerks (70+%)
Rest 45 seconds between sets

*Build based on quality over the 10 sets.

B.
Two sets of:
Every minute, on the minute, for 3 minutes:
10-15 Kettlebell Push Press (12/16kg)
50 Foot Handstand Walk

followed by…

Every minute, on the minute, for 3 minutes:
6-10 Strict Ring Pull Ups or 1-2 Pegboard Ascents

Rest 1-2 minutes

C.
Complete as many rounds and reps as possible in 30 minutes of:
30/24 Calorie Echo/Assault Bike
30 Wall Ball Shots (30/20 to 10/9′)
30/24 Calorie Row
30 Strict Handstand Push-Ups
400 Meter Run
30 Box Jump Overs (24/20″)

D.
Three sets of:
10-12 Single Arm Dumbbell Bench Press (each arm)
Rest as needed

Followed by…

Two sets of:
Max Effort Banded Triceps Extensions (aim for 30+)

Athlete Notes:
We’re working some endurance with today’s metcon. The goal is movement for the full 30 minutes, and each movement should change the stimulus just enough to where you can push for some bigger sets. Aim for your endurance pace, something you could hold for 20-30 minutes on all the cardio implements, then let’s go for unbroken on the wall balls, 1-2 sets on the handstand push-ups, and a quick cycle rate on the box jump overs. Find a pace that you can sustain and then ride that line between holding it and going too fast.