Primary Training Session
Get Moving || Warm-Up
Three sets of:
10/7 Calorie Echo/Assault Bike
15 Prone Y’s, T’s and W’s
15 Band Pull Aparts
10 High Hang Muscle Snatches
5 Broad Jumps
A.
Every minute, on the minute, for 10 minutes:
Snatch x 1.1 @ 50-70%
*Focus is on perfect reps today.
**1.1 = 1 rep, rest 10 seconds, 1 rep
B.
Back Squat
Three sets of 5 reps @ 50-60%
Rest 2-3 minutes between sets
C.
For time:
21 Lateral Burpees Over the Kettlebell
9 Single Arm Hang Kettlebell Snatches (70/53lbs)
1 Rope Climb OR 3 Ring Muscle Ups OR 7 Pull-Ups
15 Lateral Burpees Over the Kettlebell
15 Single Arm Hang Kettlebell Snatches (70/53lbs)
2 Rope Climbs OR 5 Ring Muscle Ups OR 9 Pull-Ups
9 Lateral Burpees Over the Kettlebell
21 Single Arm Hang Kettlebell Snatches (70/53lbs)
3 Rope Climbs OR 7 Ring Muscle Ups OR 11 Pull-Ups
TIME CAP = 14 MINUTES
*Compare results to the 2024 Northern California Classic “Burn Victim”
D.
Three sets of:
10 Right Leg Bulgarian Split Squats (weight 1)
10 Right Leg Bulgarian Split Squats (weight 2)
10 Bodyweight Right Leg Bulgarian Split Squats
Rest 30 seconds then switch legs, then rest 1-2 minutes between sets.
Conditioning Training Note
Today’s workout is one that a few of our athletes tackled at the Northern California Classic this year. It’s a great test of skill, engine, and grip strength. Kettlebell snatches aren’t a movement we tackle all that often so grab your wristbands and practice them prior to. After that this workout is all about managing yourself based on your abilities to be able to minimize the amount of sets required to achieve the reps during the ascending reps of snatches. Check competition corner for top times!
Optional Additional Session
Gymnastics Skills
Complete as many rounds and reps as possible in 10 minutes of:
1 Wall Walk + 5 Wall Facing Strict Handstand Push-Ups
2 Wall Walks + 4 Wall Facing Strict Handstand Push-Ups
3 Wall Walks + 3 Wall Facing Strict Handstand Push-Ups
4 Wall Walks + 2 Wall Facing Strict Handstand Push-Ups
5 Wall Walks + 1 Wall Facing Strict Handstand Push-Up
… if you finish, start back at 1 Wall Walk.
Masters Version
40-54:
Complete as many rounds and reps as possible in 10 minutes of:
1 Wall Walk + 5 Strict Handstand Push-Ups
2 Wall Walks + 4 Strict Handstand Push-Ups
3 Wall Walks + 3 Strict Handstand Push-Ups
4 Wall Walks + 2 Strict Handstand Push-Ups
5 Wall Walks + 1 Strict Handstand Push-Up
… if you finish, start back at 1 Wall Walk.
55+:
Complete as many rounds and reps as possible in 10 minutes of:
1 Wall Walk + 5 Strict Handstand Push-Ups to a 5″ riser
2 Wall Walks + 4 Strict Handstand Push-Ups to a 5″ riser
3 Wall Walks + 3 Strict Handstand Push-Ups to a 5″ riser
4 Wall Walks + 2 Strict Handstand Push-Ups to a 5″ riser
5 Wall Walks + 1 Strict Handstand Push-Up to a 5″ riser
… if you finish, start back at 1 Wall Walk.”
Strength Accessory 1
Three sets of:
10-12 Barbell Good Mornings
Rest as needed
Followed by…
Three sets of:
10-12 Barbell Hip Thrusts
Rest as needed
Followed by…
20-30 Banded Hamstring Curls
Rest as needed
Pure Conditioning
Five sets of:
60 Second Row
60 Second Rest
Immediately followed by…
Five sets of:
60 Second Bike
60 Second Rest
*Repeat for Four to Six total rounds (40-60 minutes).
**The purpose of this is to hold sustainable paces that get you sweaty and just accumulate some low impact, mindless cardio.