Primary Training Session
Get Moving || Warm-Up
Every 5 minutes, for 10 minutes (2 sets) at 60-70% intensity of:
30/20 Calories of Machine of Choice
20 Air Squats
10 Ring Rows
followed by…
Every 3 minutes, for 9 minutes (3 sets) at 80-90% intensity of:
10 Burpee Box Jump-Overs (24″/20″)
10/7 Calories of Assault Bike
12-16 Alternating Jump Lunges
A.
Every 90 seconds, for 15 minutes (10 sets) of:
2 Power Clean and Jerks @ 70-80%
B.
Four sets of:
1 Front Squat @ 90+%%
Immediately followed by…
2 Back Squats (same bar)
Rest 2-2:30 between sets
C.
Complete as many reps possible in 5 minutes of:
20/15 Calorie Assault Bike
20 Wall Ball Shots (20/14lbs)
*Cleans
You will work your way through the barbells with the remaining time you have left in each interval. You may squat or power clean.
Barbell 1 = 3 Cleans (315/205lbs) or 85 – 90%
Barbell 2 = 6 Cleans (265/175lbs) or 75-80%
Barbell 3 = 9 Cleans (215/145lbs) or 60-70%
Barbell 4 = 12 Cleans (165/115lbs) or 45-55%
Barbell 5 = 25 Cleans (115/85lbs) or 30-40%
D.
Four rounds for quality of:
60 second Plank
50 foot Suitcase Carry (25ft each side)
Athlete Notes:
Cardio and heavy lifting. This workout will definitely favor power output and stronger athletes, but don’t be fooled at how cardiovascular it’ll be as well. The bike should be something that takes a minute or less to complete. After that you’ll move to the wall balls where 20 of them should again take around 60 seconds or less. Once those are out of the way you should have right around 3 minutes to get to work on the cleans. The goal here is to stay consistent and stay above the barbell. The more you step away from it, the more it’ll chip away into your working time. At the 5 minute mark hop back on the bike and start moving again. The faster you go the less biking and wall balls you do! Can you beat our in house athletes?
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.
Mixed Modal
Every 6 minutes, for 30 minutes (5 sets) for times:
1000/900 Concept 2 Bike Erg OR 400-500 meter Row
300-400 meter Run (Assault Runner preferably)
400-500 meter Row or Ski Erg
*The goal is to have at least 30 seconds of rest, so modify the distances accordingly.
Additional Work
Three sets of:
5 Half Kneeling Medball Lateral Slams Each Side
Rest as needed
Followed by…
Eight to Ten REPS of:
Max Distance Broad Jump
Rest 1-2 minutes between reps
Additional Work
Three sets of:
60 seconds Bearhug D-Ball or Sandbag Hold (150/100lb.)
15 seconds transition
60 seconds Max Rep GHD Sit-Ups
45 seconds rest
Finish with. . .
For quality:
100 Reverse Hypers @ 50% of 1-RM Back Squat
Additional Work
Accumulate:
50 Banded Lateral Leg Raises each side
Rest as needed