Primary Training Session
Get Moving || Warm-Up
Three sets of:
50 Foot Monster Walk Forward
50 Foot Monster Walk Backward
60 Second Chinese Plank
20 Alternating Lateral Lunges
Followed by…
Ten sets of:
2 Broad Jumps (jump, land, immediately jump again)
Rest as needed between reps
A.
Eight sets of:
Banded Wide Foot Box Squat to 2″ Above Parallel x 2 reps
Rest 45-60 seconds between sets
**Special Notes**
-Load the bar to 60% of your 1RM and then add band tension that takes the lockout to an extra 25%.
-The focus is on standing up out of the bottom as fast as you possibly can. The purpose is not to lift heavy but to lift each rep with maximal speed.
B.
Every minute, on the minute, for 9 minutes:
3 Banded Speed Deadlifts @ 60%
**Special Note**
-Add 25% band tension at lockout.
-The focus is maximal speed on each lift. By maximal speed we mean we want you visualizing as though you were jumping with the barbell you exploded up so hard. If the bar is slowing down at all, stop or reduce the loading.
C.
Every minute, on the minute, for 10 minutes:
1 Power Clean @ 70-80%
D.
Against a 60 second clock:
15 Wall Ball Shots (20/14lbs to 10′)
Max Calorie Echo Bike in the remaining time
Rest 60 seconds between sets and continue until you’ve reached 150/115 Calories OR TEN sets, whichever comes first.
E.
Four sets of:
20-25 Reverse Hypers @ 40-50% of 1RM Back Squat
*If you don’t have a reverse hyper, perform 20-25 Weighted GHD Hip Extensions instead.
Athlete Notes:
You’re going to have to go unbroken on those wall balls today and then hammer the bike if you want to finish. Men will have to get 15 calories/set to finish while females will have to get 11.5. The goal is 25 seconds on the wall balls and then 30 seconds on the bike to let it rip. You get a 60 second recovery so don’t hold back, build yourself a buffer early on and then hang on til the end.
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.
Zone 2 BikeErg
45 Minute C2 Bike @ Zone 2 Pace
*Every 9 minutes, including 0:00, perform a 20 second max effort burst followed by 5 Burpee Bar Muscle Ups, then settle back into a zone 2 pace.
35-54:
3 Burpee Bar Muscle-Ups
55+:
5 Burpee Chest-to-Bar Pull-Up
Row Endurance
Three sets of:
400 Meter Row @ 5k Pace
200 Meter Row @ 2k Pace
400 Meter Row @ 10k Pace
200 Meter Row @ 2k Pace
200 Meter Row @ 10k Pace
200 Meter Row @ Sprint Pace
Rest 2 minutes between sets
Gymnastics Conditioning
Six rounds of:
35/30 Calorie Echo/Assault Bike @ Zone 2 Pace
6-8 Unbroken Ring or Bar Muscle Ups
40-49:
Six rounds of:
35/30 Calorie Echo/Assault Bike @ Zone 2 Pace
4-6 Unbroken Ring or Bar Muscle Ups
50-54:
Six rounds of:
35/30 Calorie Echo/Assault Bike @ Zone 2 Pace
2-4 Unbroken Ring or Bar Muscle Ups
55+:
Six rounds of:
35/30 Calorie Echo/Assault Bike @ Zone 2 Pace
2-4 Ring, Bar Muscle Ups or Chest-to-Bar Pull-Ups