Mobility & Activation
Lateral Line Stretch x 60 seconds per side
Hawaiian Squats x 5 reps per side
followed by …
Assault Bike x 90 seconds (easy pace)
Banded Lateral Walks x 20 steps each direction
Assault Bike x 60 seconds (medium pace)
Banded Monster Walks x 20 steps each direction
Assault Bike x 30 seconds (hard pace)
Bear Crawl with Wrist Stretch
x 25′
Skill Movement Primer
Every 4 minutes, for 12 minutes, complete:
10 Calorie Assault Bike
8 Butterfly Pull-Ups (if you are working on butterfly pull-ups then don’t worry about ohw high you are getting your chin over the bar, focus on the rhythm)
6 Overhead Squats (35-54: 95/65 lbs; 55+: 65/45 lbs)
A.
Front Squat
*Set 1: 5 reps @ 70% of 1-RM
*Set 2: 3 reps @ 80%
*Set 3: 1 rep @ 90%
*Set 4: 3 reps @ 80-85%
Rest 2 minutes between sets
B.
Every 2 minutes, for 12 minutes (6 sets):
Halting Snatch Deadlift + Snatch
x 1 rep @ 80-85% of 1-RM Snatch
(Perform a snatch pull to the knee with a 2 second pause, then lower the bar to the ground, pause for 1 second, then perform a snatch.)
At the 13 minute mark…
Every 2 minutes, for 8 minutes (4 sets):
Snatch x 2 reps @ 75-80% of 1-RM Snatch
C.
Down & Dirty
For time:
Complete 3, 6, 9, 12 & 15 reps of:
Thruster
Burpee Box Jump Over (24”/20”)
Time Cap: 12:00
35-54: 115/75 lbs
55+: 75/55 lbs; Step-Ups Okay
Athlete Notes:
All GO in today’s workout! This is meant to be fast, and we want to see how well you handle a moderate load on the barbell when your heart rate is up and you legs are burning! The thruster weight should be something that you could do the 15 reps in 1-2 sets when fresh. We want the intensity to be HIGH on this, so having to do 3-4 sets to get through the 12 or 15 reps kind of defeats the purpose! Ascending reps are always a fun challenge so find ways to stay checked in even knowing that you’ve got more reps to do the next time you return to a station!
Optional Additional Work Sessions
*Please choose to only perform as much of the additional work as you can recover from successfully before your next training session.
Engine Option
35-54:
Against a 2 minute clock:
15/10 Calorie Assault Bike
8 Chest-to-Bar Pull-Ups
Max Dumbbell Box Step Overs (50/35 lbs to 24″/20″)
Rest 2 minutes and repeat for a total of FOUR sets.
55+:
Against a 2 minute clock:
15/10 Calorie Assault Bike
8 Chin-over-the-Bar Pull-Ups
Max Dumbbell Box Step Overs (35/20 lbs to 24″/20″)
Rest 2 minutes and repeat for a total of FOUR sets.