Mobility & Activation
Row x 5 minutes @ easy pace
Spend 60 seconds on each side of the 90/90 Internal Rotation Stretch
Spend 60 seconds on each side of the Piriformis Stretch
and finish with …
Banded Monster Walks x 20 steps forward/20 steps backward
Banded Lateral Walks x 20 steps each direction
Skill Movement Primer
Every 4 minutes, for 12 minutes, complete:
10 Calorie Assault Bike
8 Butterfly Pull-Ups or 8 Reps of Butterfly Pull-Up Progressions
8 Single-Arm DB Overhead Squat (35-54: 50/35 lbs; 55+: 35/25 lbs – 4 per arm)
A.
Front Squat
*Set 1: 6 reps @ 70% of 1-RM
*Set 2: 4 reps @ 80%
*Set 3: 2 rep @ 90%
*Set 4: 1 reps @ 95%
Rest 2 minutes between sets
B.
Every 2 minutes, for 20 minutes (10 sets):
(Snatch High Pull + Snatch
) x 1 rep
*Sets 1-2 = @ 70% of 1-RM Snatch
*Sets 3-4 = @ 75% of 1-RM Snatch
*Sets 5-6 = @ 80% of 1-RM Snatch
*Sets 7-8 = @ 85-90% of 1-RM Snatch
*Sets 9-10 = @ 90-95% of 1-RM Snatch
C.
Up & Down
35-49:
Three rounds for time of:
400 Meter Run
50-Foot Handstand Walk
25 Overhead Squats (95/65 lbs)
50-54:
Three rounds for time of:
400 Meter Run
30-Foot Handstand Walk
25 Overhead Squats (95/65 lbs)
55-59:
Three rounds for time of:
400 Meter Run
20-Foot Handstand Walk
20 Overhead Squats (65/45 lbs)
60+:
Three rounds for time of:
400 Meter Run
2 Wall Walks
20 Overhead Squats (65/45 lbs)
Time cap: 12:00
Scaling Options for Handstand Walk (choose one of the following options):
10 Wall Facing Handstand Marching for every 10′
10 Box Facing Handstand Marching for every 10′
1 Wall Walk for every 10′
Athlete Notes:
Today’s workout is going to be a shoulder burner! How quickly can you move through this and trust your endurance? Let’s break the workout down… it all starts with f run. Keep your arms relaxed, breathing relaxed and mind clear! Once you finish your run you have a handstand walk. Challenge yourself to kick up as quickly as possible. There is no minimum distance, but set a goal in your head and stick to it. If you’re great on your hands, the goal should be unbroken each round, and then modified from there dependent on ability. The final movement in this workout is the overhead squats. The weight should be light enough that you can go unbroken when fresh. That said, for some of you it may make sense to do it in two quick sets. NEVER spend extra time at the top. The goal should be to pop your hips and drop straight back into the next squat as quickly as possible. We don’t want all that extra time under tension. Take notes on what went well and what you need extra work on and let us know in the comments!
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
35-49:
Every 5 minutes for 20 minutes:
15 Bar Facing Burpees
15 Thrusters (115/75 lbs)
60 seconds Max Calorie Assault Bike
50-54:
Every 5 minutes for 20 minutes:
12 Bar Facing Burpees
12 Thrusters (115/75 lbs)
60 seconds Max Calorie Assault Bike
55+:
Every 5 minutes for 20 minutes:
12 Bar Facing Burpees
12 Thrusters (85/55 lbs)
60 seconds Max Calorie Assault Bike
Note the total time for each set including the 60 seconds of Assault Bike AND the total calories per set