Mobility + Warm-Up
Two sets, nasal breathing only, of:
20 Calories Echo / Assault Bike
Over/Under Barbell x 10 reps (5 each direction)
At increasing intensity (get REALLY warm):
800 Meter Run
50/35 Calorie Assault Bike
500 Meter Row
Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.
A.
Every minute, on the minute, complete:
Thruster x 1 rep
The weight increases every minute until you hit your heaviest Thruster for today. Weights are below:
35-54 Men start at 135 lbs and increase every minute by 10 lbs; 55+ Men start at 95 lbs and increase every minute by 10 lbs
35-54 Women start at 95 lbs and increase every minute by 10 lbs until 135 lbs, then increase in weight by 5 lbs every minute; 55+ Women start at 65 lbs and increase every minute by 10 lbs until 95 lbs, then increase in weight by 5 lbs every minute
B.
Complete as many reps as possible in 3 minutes of:
20/15 Assault Bike Calories
30 Wallball Shots
20 Toes to Bar
30 Box Jumps
20 Pull-Ups
30 Burpees
20 Shoulder to Overhead
Rest 60 seconds and then . . .
Complete as many reps as possible in 6 minutes of:
20/15 Assault Bike Calories
30 Wallball Shots
20 Toes to Bar
30 Box Jumps
20 Pull-Ups
30 Burpees
20 Shoulder to Overhead
Rest 2 minutes and then . . .
For time:
20/15 Assault Bike Calories
30 Wallball Shots
20 Toes to Bar
30 Box Jumps
20 Pull-Ups
30 Burpees
20 Shoulder to Overhead
35-54: 20 lbs to 10′ target/14 lbs to 9′ target; 24″/20″; 135/95 lbs
55+: 20 lbs to 9′ target/10 lbs to 9′ target; 24″/20″; step ups allowed; 115/75 lbs
Athlete Notes:
Happy Saturday! Grab a friend and build to a heavy thruster together! We haven’t tested this in a long time so enjoy. This will be taken from the floor! Please film so we can celebrate if you hit a new 1-RM!
You’ve got a multiple amrap for today’s conditioning! Hold back just a bit on the 3 minute amrap because you have a lot more work ahead of you. 🙂 Start over on the 6 minute amrap and then your final piece doing the workout in its entirely for time. Like always, invite a friend for Saturday training and cut the volume down if you’d like by splitting the assigned reps with a parter by doing a a you go, I go version!
This is the last day of our deload week so keep it relaxed and keep it fun! 🙂
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.
Running Option
5:00 Jog
Three sets of:
7:00 Minute Run @ 5K Pace
3:00 Minute Recovery