Primary Training Session
Get Moving | Warm-Up
3-5 Minute Bike or Row @ Ascending Effort
Followed by…
One set of:
Partner Assisted Front Rack Stretch x 60-90 seconds
Followed by…
Two sets of:
100 Foot Farmer Carry
100 Foot Double Kettlebell Front Rack Carry
100 Foot Double Kettlebell Overhead Carry
Followed by…
Three sets of:
Snatch Grip Romanian Deadlift x 3 reps
Snatch High Pull from Below Knee x 3 reps
Overhead Squat x 3 reps
Hang Power Snatch x 3 reps
Snatch from Below Knee x 3 reps
*empty barbell up to 95/65lbs
A.
Every 2 minutes, for 6 minutes (3 sets of):
High Hang Snatch x 3 reps @ 60-65%
Followed by…
Every 2 minutes, for 6 minutes (3 sets of):
Hang Snatch (above the knee) @ 70-75%
Followed by…
Every 2 minutes, for 12 minutes (6 sets of):
Snatch @ 80-85%
*Only increase after successful QUALITY lifts.
B.
Back Squat
Set 1: 10 reps @ 50%
Set 2: 10 reps @ 55%
Set 3: Max Quality Reps @ 60%
*If you get to 15, stop.
Rest 2-3 minutes between sets
C.
Against a 2 minute clock, perform as many reps as possible of:
20 Wall Ball Shots (30/20lbs to 10/9′)
50 Foot Walking Lunge (50-70/35-50lbs)
Max Calorie Echo/Assault Bike in the remaining time
Rest 60 seconds between sets and continue until you’ve accumulated 60/48 calories OR 5 sets, whichever comes first.
D.
Three sets of:
15 Barbell Good Mornings
30 Banded Hamstring Curls
Rest 60-90 seconds
Conditioning Training Note
Unbroken wall balls, unbroken lunges, solidify the leg pump on the bike. Come out hot and try to hold on knowing that lactic acid will cause a steep drop off later on? Or maintain consistency from round to round? Pick a strategy and try it out, let us know what you’d change.
Optional Additional Work Sessions
Strength Accessory
Three sets of:
50 Foot HEAVY Sled Push
15-20 Heavy Sandbag Bearhug Squats
60-90 Second Chinese Plank Hold
Rest 1-2 minutes between sets
Skill Work
Every minute, on the minute, for 16-20 minutes (4-5 sets of):
Station 1: 6-8 Ring Muscle Ups
Station 2: 60 Seconds of Free Standing Handstand Hold Practice
Station 3: 5-8 Single Arm Kettlebell Hang Snatches (each arm – 53-70/35-53lbs)
Station 4: Rest
Masters
Every minute, on the minute, for 16-20 minutes (4-5 sets of):
Station 1: 45 Seconds Ring Muscle Up or Ring Dip Practice
Station 2: 60 Seconds of Free Standing Handstand Hold Practice
Station 3: 5-8 Single Arm Kettlebell Hang Snatches (35-54: 53/35 lbs; 55+: 35/20 lbs)
Station 4: Rest
Additional Pulling Practice
Option A:
For time:
10 Legless Rope Climbs
Option B:
For time:
15 Rope Climbs
Option A:
35-44:
For time:
10 Legless Rope Climbs
45-49:
For time:
8 Legless Rope Climbs
50-54:
For time:
8 Legless Rope Climbs to 12′
55-59:
For time:
6 Legless Rope Climbs to 12′
60+:
For time:
4 Legless Rope Climbs to 12′
Option B:
35-44:
For time:
15 Rope Climbs
45-49:
For time:
12 Rope Climbs
50-54:
For time:
12 Rope Climbs to 12′
55-59:
For time:
10 Rope Climbs to 12′
60+:
For time:
8 Rope Climbs to 12′
Mixed Modal Conditioning
Against a 4 minute clock, complete as many reps as possible of:
20/16 Calorie Row
20/16 Calorie Assault Bike of Bike Erg
200 Meter Run (assault runner if possible) OR 20/16 Calorie Ski
Max Russian Kettlebell Swings (70/53lbs) in the remaining time.
Rest 2 minutes between sets and repeat for a total of FOUR sets (24 minutes).
Masters Version
Against a 4 minute clock, complete as many reps as possible of:
16/12 Calorie Row
16/12 Calorie Assault Bike of Bike Erg
200 Meter Run (assault runner if possible) OR 20/16 Calorie Ski
Max Russian Kettlebell Swings (70/53lbs) in the remaining time.
Rest 2 minutes between sets and repeat for a total of FOUR sets (24 minutes).
35-49: 70/53
50-59: 53/35 lbs
60+: 35/20 lbs
Pure Conditioning
40-60 Minute Zone 2 Bike, Jog, or Mixed Machines.
*Try to wear a heart rate monitor and do not exceed your target heart rate range, even if it feels like you’re going too slow.