Primary Training Session
Get Moving || Warm-Up
Spend 90-120 seconds (each side) in a Banded Perfect Stretch.
Followed by…
Three rounds of:
20 Alternating Lateral Lunges
15 Russian Kettlebell Swings
10 Monster Walks (forward and back)
10 Lateral Monster Walks (left and right)
5 Kettlebell Windmills (each arm)
Followed by…
Every minute, on the minute, for 3 minutes:
6 Burpee Box Jump Overs (for speed) (24/20″)
A.
Take 15-20 minutes to build to today’s heavy…
Clean + Jerk + Front Squat + Jerk
Compare results to the “Bella Complex” from the 2021 Rogue Invitational.
B.
Five sets of:
Deadlift x 5 reps
Rest 2 minutes between sets
Set 1: 70-75%
Set 2: 75-78%
Set 3: 75-80%
Sets 4 and 5: 75-82.5%
*Do not bounce the weights, touch and go is allowed but no bouncing.
C.
“Regionals 17.3”
100 Foot Dumbbell Overhead Walking Lunge (70/50lbs)
100 Double Unders
50 Wall Ball Shots (30/20lbs to 10/9′)
10 Rope Climbs OR 20 Ring Muscle Ups
50 Wall Ball Shots
100 Double Unders
100 Foot Dumbbell Overhead Walking Lunge
Time cap: 16 minutes
D.
Every minute, on the minute, for 16 minutes:
Station 1: 50 Foot Suitcase Carry (each arm)
Station 2: 12-15 GHD Sit-Ups
Station 3: 15-18 V-Ups
Station 4: Rest
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.
Additional Cardio Option 1
For completion:
15 Minute Row, Bike, Ski, or Jog
60 Second Rest/Transition
15 Minute Bike, Ski, Jog, or Row
60 Second Rest/Transition
15 Minute Ski, Jog, Row, or Bike
Pick three different machines for this conditioning piece. For pacing, the goal is consistency. Don’t start out too hot and die out. We’re looking to be at about the pace you’d hold for 20 minutes.
Sled Session
Perform a 20-30 minute Sled Drag @ 30-40% of Bodyweight
Strength Accessory
Four sets of:
12-15 Narrow Stance Heel Elevated Goblet Squats
Rest 30 seconds
15 Dumbbell Romanian Deadlifts
Rest 60-90 seconds between sets
Followed by…
Three to Four sets of:
20 HEAVY Reverse Hypers
Rest 1-2 minutes between sets
Additional Cardio Option 2
Complete as many calories as possible in 5 minutes of:
100 Foot Double Dumbbell Overhead Walking Lunge (50/35lbs)
15 Dumbbell Burpee Deadlifts
100 Foot Double Dumbbell Overhead Walking Lunge (50/35lbs)
Max Calorie Echo/Assault Bike in the remaining time.
35-54: 50/35 lbs
55+: 35/20 lbs