Mobility & Activation
Every minute, on the minute, for 6 minutes (2 sets)
Station 1 – Hawaiian Squat x 45 seconds (right)
Station 2 – Hawaiian Squat x 45 seconds (left)
Station 3- Banded Pass Thru’s in a Squat x 10-12 reps
followed by …
Two sets of:
Viking Sloth Press x 5-7 reps
Skill Based Lung Opener
Every 2 minutes, for 6 minutes (3 sets) of:
20/15 Calorie Row or Bike
5 Strict Pull-Ups
followed by….
Every 2 minutes, for 6 minutes (3 sets) of:
20/15 Calorie Row or Bike
1 Rope Climb*
*If you don’t have access to a rope then please substitute with 2 Towel Pull-Ups
A.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 70-75%
*Set 3 – 1 rep @ 75-80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
Rest 3 minutes
B.
Every 2 minutes, for 6 minutes (3 sets):
3 Snatch Press from Receiving Position
and then …
Every 2 minutes, for 6 minutes (3 sets):
2 Snatch Pulls + 2 Snatches + 2 Overhead Squats @ 60-65% of 1-RM
Snatch
Every 2 minutes, for 6 minutes (3 sets):
1 Snatch Pull + 1 Snatch + 1 Overhead Squat @ 70-75%
C.
35-54:
Complete as many rounds and reps possible in 6 minutes of:
2 Shoulder-to-Overhead (155/105 lbs)
10/8 Calorie Bike Erg or Assault Runner or Assault Bike
Rest until the clock reaches 7:00, then perform….
Complete as many rounds and reps possible in 6 minutes of:
6 Overhead Squats (125/85 lbs)
10/8 Calorie Bike Erg or Assault Runner or Assault Bike
Rest until the clock reaches 14:00, then perform….
Complete as many rounds and reps possible in 6 minutes of:
10 Snatch (95/65 lbs)
10/8 Calorie Bike Erg or Assault Runner or Assault Bike
55+:
Complete as many rounds and reps possible in 6 minutes of:
2 Shoulder-to-Overhead (125/85 lbs)
10/8 Calorie Bike Erg or Assault Runner or Assault Bike
Rest until the clock reaches 7:00, then perform….
Complete as many rounds and reps possible in 6 minutes of:
6 Overhead Squats (95/65 lbs)
10/8 Calorie Bike Erg or Assault Runner or Assault Bike
Rest until the clock reaches 14:00, then perform….
Complete as many rounds and reps possible in 6 minutes of:
10 Snatch (65/45 lbs)
10/8 Calorie Bike Erg or Assault Runner or Assault Bike
Athlete Notes:
Alright we’re back at it for the final week of 2021! Wow, this year FLEW by. Let’s finish the year out on a strong note and propel us into an awesome 2022! Today’s workout we’ve got some more engine work paired with barbell cycling! The reps increase for each piece, but the load will decrease and the movement changes. Play around with hand positioning on things like the overhead squats and snatches. We want to see stellar movement quality and high intensity during the work periods but not so high that you can’t recover. Think of today’s efforts as an 8 out of 10.
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.
Rowing Endurance Option
Two sets for distances:
4 Minutes of Rowing @ 75-80% effort
4 Minutes of Rowing @ 80-85% effort
4 Minutes of Rowing @ 85-90% effort
4 Minutes of Rowing @ 80-85% effort
Rest 4 minutes
I want you to go by effort instead of a set pace. You should be working hard, but always feel like you could pick up intensity during this session. If you completed last week’s 40 minutes of rowing you’ll understand the importance of “feeling” your way through an effort – knowing when you can increase effort and when you need to back off to sustain. This session should allow you to feel what it’s like to vary tempo while always knowing you still have something left in the tank.