Mobility & Warm-Up
Complete the following with nasal only breathing:
200 Meter Jog
Prone Plank Shoulder Circles x 10 reps each direction
Y’s, T’s, W’s x 5 reps each
300 Meter Jog
Alternating Lateral Lunge x 10 reps
Alternating Reverse Lunge with Twist x 10 reps
400 Meter Jog
Inchworm Walk + Scap Push-Up + Press Up x 3 reps
Scap Pull-Ups x 5 reps
Strict Pull-Ups x 5 reps
Movement Primer
Three sets for quality of:
20 Second Dead Hang from Pull-Up Bar
Rest 30 seconds
40 Seconds of Nose to Wall Handstand Hold
Rest 30 seconds
60 Second Prone Plank Hold
Rest 60 seconds
A.
Every 2 minutes, for 16 minutes (8 sets):
Push Press x 1 rep
*Begin around 60% and build to a quality heavy for the day.
**If you miss, you must drop 5%
B.
Every 2 minutes, for 32 minutes (4 sets) for max calories/reps of:
Station 1 – 30 Seconds of Assault/Echo Bike
Station 2 – 60 Seconds of Farmer’s Carry (as heavy as possible)
Station 3 – 30 Seconds of Rowing
Station 4 – 60 Seconds of Wall Walks
C.
Core Finisher
Tabata V-Ups
Eight sets of:
20 Seconds V-Ups
10 Seconds Rest
followed by …
Tabata Straight Leg Crunches
Eight sets of:
20 Seconds Straight Leg Crunches
10 Seconds Rest
General Training Notes:
Heavy push presses today! Keep building in your sets today as long as you feel good!! And if you hit 8 sets and are still feeling good, keep building … strike when the iron is hot! Then you get a 30 minute emom that gives you all the power. You get to decide the intensity you bring to the 30 second efforts. However, I will say this – stick to the numbers you hit on set one. Your rate of perceived exertion will increase each round if you do this but commit to it (and hey, it’s only 30 seconds) :). Make the farmers carry HEAVY! And can you get 20+ wall walks today?
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.
Gymnastic Session
Ring Muscle-Up Skill Work
Every 30 seconds, for 4 minutes:
1 Cast Swing + 2 Large Ring Swings
into …
Every 30 seconds, for 4 minutes:
1 Snap Pull + 1 Peekaboo Swing
Every minute, on the minute, for 10 minutes:
1-3 Ring Muscle Ups