Primary Training Session
Get Moving || Warm-Up
Three sets of:
200-Meter Run
100 Foot *Cross Body Carry* (each side)
10 Ring Rows
20 Banded Face Pulls
5 Burpee Broad Jumps
*Cross Body Carry is one arm in a suitcase hold and the other in a waiter hold.
A.
Build to Today’s Heavy Push Press
Then…
Five sets of:
Push Press x 3 reps @ 85-90%
Rest as needed
B.
Every minute, on the minute, for 2 minutes of:
Strict Handstand Push Ups x 50% of Max Reps
Followed by…
Every minute, on the minute, for 2 minutes of:
Weighted, Drag, or Regular Rope Double Unders x 50% of Max Reps
Followed by…
Every minute, on the minute, for 2 minutes of:
Toes to Bar x 50% of Max Reps
After completing this first full round (6 minutes) repeat the entire set for a total of 12 minutes
You may break your reps up into multiple sets. This is an accumulated score within the minute
C.
For time:
3 Shoulder to Overhead (185/125lbs)
3 Toes to Bar
6 Shoulder to Overhead (185/125lbs)
6 Toes to Bar
9 Shoulder to Overhead (185/125lbs)
9 Toes to Bar
Rest 60 seconds
12 Shoulder to Overhead (135/95lbs)
12 Toes to Bar
15 Shoulder to Overhead (135/95lbs)
15 Toes to Bar
18 Shoulder to Overhead (135/95lbs)
18 Toes to Bar
Rest 60 seconds
21 Shoulder to Overhead (95/65lbs)
21 Toes to Bar
24 Shoulder to Overhead (95/65lbs)
24 Toes to Bar
27 Shoulder to Overhead (95/65lbs)
27 Toes to Bar
Time Cap = 15 Minutes (including mandatory rest)
D.
Three sets of:
10 reps of *tricep complex*
Rest as needed
Tricep Complex =
1 Dumbbell Skull Crusher
1 Dumbbell Tate Press
1 Close Grip Dumbbell Bench Press
Athlete Notes:
Today’s workout is a fun volume accumulation piece that is a spinoff of an old open workout. Rather than clean and jerks we’re hitting shoulder to overhead, so that barbell movement should be relatively quick, especially as the weight descends. For both movements we’re looking to go unbroken as long as you can, especially on the shoulder to overhead where those higher end sets are at a relatively light weight. The toes to bar will be a slightly different story as your grip starts to go, so make sure you’re diligent about your rest breaks when they come! The time cap is aggressive so you’re going to have to be fast with your reps and transitions if you want to finish!
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.
Assault Bike or Echo Option
For time:
60/40 Calorie Assault Bike
Rest 90 seconds
60/40 Calorie Assault Bike
Rest 2 minutes
60/40 Calorie Assault Bike
Rest 2:30 Minutes
60/40 Calorie Assault Bike
Rest 3 minutes
60/40 Calorie Assault Bike
Row Option
Three sets of:
1500 Meter Row
Rest 4 minutes between sets
*Score is your slowest set
**Goal is consistency
Core Training
Every minute, on the minute, for 12 minutes (4 sets of):
Station 1: 20 Second Tall Kneeling Palloff Hold (each side)
Station 2: 20 Seconds of Weighted Side Bends (each side)
Station 3: 45 Seconds of Windshield Wipers
Banded Finisher
Two sets of:
50 Banded Hammer Curls
Rest as little as needed