Primary Training Session
Get Moving || Warm-Up
Three sets at ascending effort of:
90 Second Assault Bike
2-3 Wall Walks
20-30 Second Nose to Wall Hold
Followed by…
Two sets of:
5 Hang Muscle Snatches
5 Low Hang Power Snatches
5 Power Snatches
5 Overhead Squats
*(75/55lbs)*
A.
Accumulate 20 good reps of:
Drop Snatch with Empty Bar
Three sets of:
3-Position Snatch @ 70-75%
(High hang snatch + Hang Snatch + Snatch)
Rest 2 minutes
Three sets of:
Power Snatch + Snatch @ 80%
Rest 2 minutes
B.
Against a 90 second clock:
25/18 Calorie Assault Bike
Max Distance Handstand Walk OR Wall Walks in the remaining time.
Rest 90 seconds between sets and complete a total of SIX sets.
*Pick a calorie amount that you’re able to finish under 60 seconds for the first couple rounds.
C.
Three sets of:
10-12 Mixed Grip Pull-Ups (5-6/Direction)
Immediately Followed by…
MAX Unbroken Ring Rows with Perfect Form
Rest 1-2 minutes
D.
Three sets of:
10-12 Gorilla Rows Each Arm
Rest as needed
Athlete Notes:
Jack the heart rate up then get upside down. This workout is all about being proficient on your hands. The goal is 45-60 second sprint on the bike and then kick straight up. Some of you will fall, that’s ok, push the pace and see what happens!
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.
Engine Option
Every minute, on the minute, for 40 minutes:
Station 1: 18-22/14-16 Calorie Ski
Station 2: 50-75 Double Unders
Station 3: 18-22/14-16 Calorie Row
Station 4: Max Distance Shuttle Run (25 Foot Increments)
Station 5: Rest
Strength Accessory Option
Four to Five sets of:
15-20 Heavy Reverse Hypers
Rest as needed
Additional Work
Three sets of:
50 Foot Hand Over Hand Rope Pull
50 Foot Sled Push
Rest as needed to go heavy.