Primary Training Session
Get Moving || Warm-Up
Every 4 minutes, for 12 minutes (3 sets of):
10/7 Calorie Row
15 Russian Kettlebell Swings
200 Foot Shuttle Run
10 Single Arm Kettlebell Push Press (each arm)
A.
Every minute, on the minute, for 3 minutes:
3 Power Cleans (225/155lbs OR 70% of 1RM)
At the 3:00 mark…
Every minute, on the minute, for 3 minutes:
4 Power Cleans (185/125lbs OR 60% of 1RM)
At the 6:00 mark…
Every minute, on the minute, for 3 minutes:
5 Power Cleans (135/95lbs OR 50% of 1RM)
B.
Three sets of:
5-6 Strict Press @ 75-80%
Rest 2-3 minutes between sets
C.
Individual Option:
Complete as many rounds and reps as possible in 20 minutes of:
80/64 Calorie Row
70 Box Jump Overs (24/20″)
60 Wall Ball Shots (20/14lbs to 10′)
50 Toes to Bar
Partner Option:
Complete as many rounds and reps as possible in 20 minutes of:
100 Calorie Row
90 Box Jump Overs (24/20″)
80 Wall Ball Shots (20/14lbs to 10′)
70 Toes to Bar
*Split all reps however.
Conditioning Training Note
Final workout of our transition week we’re looking to see if you can get back to/through the box jump overs on the second round. For this one the row should take about 4 minutes, the box jump overs about 3-4 minutes, the wall ball shots 2-3 minutes, toes to bar 2-3 minutes. Adjust all reps accordingly to try and maintain those time domain and stimulus. When you get back to the second row it’s time to empty the gas tank a bit to see if you can keep that split the same as the first round despite the high level of fatigue. If you pace this one correctly you should be able to be close.
Grip
Accumulate 5 Minutes in a Farmers Hold
Pure Conditioning
Option A:
For time:
5000 Meter Row
Option B:
For time:
10,000 Meter Concept 2 Bike Erg
Option C:
For max calories:
15 Minute Echo/Assault Bike
Running
For time:
Run 5000 Meters
*Note surface and location. You will use this when we retest.