Primary Training Session
Get Moving || Warm-Up
Three sets of:
15 GHD Hip Extensions
60-Second Front Leaning Rest
60-Second Sandbag Hold
(You can march in place too as long as you keep everything tight.)
Rest as needed
Followed by…
Three sets of:
100-Foot Dumbbell Overhead Carry
60-Second Front Leaning Rest
Rest as needed
A.
Front Squat
*Set 1 – 2 reps @ 65%
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5-8 – 1 rep @ 88-91%
Rest as needed
B.
Build to Today’s Heavy Power Snatch
Followed by…
Build to Today’s Heavy Snatch
Followed by…
Every minute, on the minute, for 3 minutes:
10 Snatches @ 50%
C.
*Nine rounds for time of:
10 Burpees to High Target (8-12″)
10 Dumbbell Front Squats (70/50lbs)
*Perform a 50 Foot Handstand Walk to begin the workout, and then again after rounds 3, 6, and 9 (200 feet total).
TIME CAP = 18 MINUTES
D.
Five sets of:
Side Plank (Right Side) x 45 seconds
Rest 15 seconds
Side Plank (Left Side) x 45 seconds
Rest 15 seconds
Plank Hold x 60 seconds
Rest 60 seconds
Athlete Notes:
Unbroken and keep moving. That’s all there is to say about this workout. The time cap is tight, but if you move consistently and grab the dumbbells when it’s time to go then you should be ok. This workout requires two dumbbells so please pick a dumbbell weight that you know you can do 10 reps in a row for at least the first 3/4 of the workout. At the go call you’ll kick up into a 50 foot handstand walk. If you’re proficient we expect unbroken or two 25 foot increments at most. For those of you scaling, get as far as you can in 3-4 attempts or substitute 2-3 wall walks instead. Hit the burpees at a consistent pace and then transition quickly to the dumbbells. Get them seated comfortably on your shoulder and hit your squats quickly. Pop the hips at the top and drop right back into that next squat. After the 3rd round you’ll hit another 50 foot handstand walk. Take one breath after the dumbbell, shake your arms as you move to the handstand walk space, then kick up and go. Try to push here while your arms aren’t complete jello. You’ll repeat this process after rounds 6 and 9. We want you working on kicking up quickly, breathing and moving consistently on the dumbbells, then pushing the transition to the dumbbells. As you get more and more tired that’s where we foresee a lot of people taking their breaks, so force yourself to pick them up and go.
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
Three rounds of:
Complete as many calorie possible in 4 minutes of:
50 Double Unders
400 Meter Run
Max calorie Row, Assault Bike, or Echo Bike
When the clock reaches 12:00, rest until the clock reaches 15:00 and repeat for another 3 rounds. This will make it so you complete 6 rounds through this AMRAP and you will finish when the clock reaches 27:00.
Additional Work
Complete ten rounds of:
30-Foot Handstand walk
2 Down Ups